Carefully Curated Triathlon News for November 30, 2023
IN THIS EDITION…
- How to schedule recovery from HIIT
- 6 rules for faster masters
- When to strength train for maximum gains
- Discover the 4th fuel for endurance performance
- Training zones: theory & practice
WHEN TO LIFT
It’s an age-old question: should you lift weights on the same day as a ride or run?
What’s the issue? It turns out that the biochemical adaptations caused by lifting weights are blunted by endurance training… and vice versa. Fortunately this “Interference Effect” can be managed and minimized by some simple but intentional scheduling choices designed to separate these disparate sessions.
Coach Jim Rutberg provides some clear answers, supported by science, that will help you make the most of your precious time in the gym.
THE FOURTH FUEL
You’re familiar with the 3 traditional macronutrients: proteins, carbohydrates and fats. Lately, however, another energy source – often referred to as the fourth macronutrient — has captured the attention of elite athletes worldwide.
Called ketones, these compounds are naturally produced as an alternative fuel under a narrow range of extreme physiological conditions. They can also be ingested as a nutritional supplement to enhance cognitive acuity and physical performance.
Use of exogenous ketone esters has been popularized by pro cycling teams. According to WADA they’re legal… But do they work? And are they a viable option for age group triathletes?
Learn more about the potential benefits of this exciting nutrient, how to use ketones and whether they might be right for you.
INTENSE RECOVERY
Strategically scheduled high intensity efforts are critical for your development as a triathlete.
How should you program these key workouts – and schedule your recovery from them — for optimal results?
Coach Sergio Santos outlines his guidelines for determining recovery times from various types of HIIT sessions.
Discover what factors dictate length of recovery and learn why higher intensity workouts don’t always require a longer recovery period.
2024 BEGINS NOW
There’s no better way to jumpstart your season than by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his pre-season training camp on March 9-16, 2024 on the island of Mallorca, Spain.
Tailored for triathletes of all levels, it’s guaranteed to be a fun week of incredible training, technical instruction and informative workshops.
All participants receive a one-on-one pre-camp phone consultation with Crowie, cool camp swag and much more!
Discover why Mallorca is a multisport training mecca during this once-in-a-lifetime triathlon experience.
TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50. Click here for more details or to make your no-risk reservation.
ZONED IN
Zone-based training ensures you’re working at the ideal intensities at the right times. They help you achieve specific goals from each session and fine-tune your training plan for truly personalized results.
But determining your training zones can be confusing. Should you use a three, five or seven zone system? Are more zones better? And how do you calculate them in the first place?
Check out this informative video that cuts through the confusion, and helps you nail your zones so you can train more precisely and efficiently.
IRON FOR IRONMAN
What’s one of the most important nutrients for endurance athletes? Iron. It’s responsible for delivering oxygen to the working muscles and bolsters your immune system.
It sounds weird, but chronic aerobic training reduces the body’s iron stores. Studies show that up to 50% of athletes exhibit some degree of anemia.
Dylan Johnson explains why iron plays such a critical role in performance, what causes iron-deficiency, and how you can maintain optimal iron levels.
QUICK HIITS:
- Rules for Race Season
Rarely does a Tweet (is that still what these posts are called?) deliver so much value. Check out Alan Couzens’ 5 tips for a successful year of endurance racing, and use them to plan your 2024.
- 6 for 40+
There might not be an antidote to aging, but you can slow age-related declines in performance. Timeless pro Melanie McQuaid shares her top 6 tips for continued improvement after 40. For most of us, this advice will work at any age!
- Drill-A-Day
Double down on your commitment to better swimming technique with these 5 drills engineered to improve your freestyle. Perform one each day to isolate a specific element of your stroke.
Carefully Curated Triathlon News for November 16, 2023
IN THIS EDITION…
- Endurance swim sets for IRONMAN
- How does your VO2max compare?
- 5 ways to boost cycling power
- Joe Friel’s 9 top indoor bike sessions
- Prehab to prevent swimmer’s shoulder
INSIDE RIDES
With winter around the corner (at least in the northern hemisphere), it’s time to fully commit to an indoor cycling strategy.
Joe Friel can help, by sharing his 9 favorite indoor cycling workouts from his book, Ride Inside.
This collection includes sessions proven to build your aerobic engine, increase your force on the pedals and tolerate longer stints at threshold intensity. He also outlines test sets and a recovery ride.
Integrate these workouts into your winter plan, and you’ll emerge a stronger, faster cyclist in the spring.
SPECIFICALLY LONGER
Completing an IRONMAN swim requires about 4,000 arm revolutions.
The only way to build swim-specific muscular endurance is to consistently log the appropriate types of swim workouts. If a 70.3 or IRONMAN race is in your future, then purposeful endurance sessions specific to your race distance are a must.
Elite triathlete and coach Ayesha Rollinson explains why it’s critical to train at both your tempo and endurance paces. She also describes how to determine these important swim speeds.
Finally, she suggests when to schedule these sessions into your plan. Doing so will boost your fitness, skills and confidence that will power your next race.
POWER BOOSTERS
Would you like to increase the watts generated on the bike? Yeah… Us, too.
Coach and author Tyrone Holmes shares 5 specific ways you can boost your cycling power.
All of them can be implemented whether you’re training indoors or IRL, so there’s no excuse for not getting started today.
GEL US
Whether you need a stocking stuffer for an athlete in your life, or you want a little something for yourself (go ahead… you deserve it!), then look no further than this incredible Black Friday deal from The Feed.
For a limited time you can snag 2 dozen SIS Go Isotonic Gels for 24 bucks. That’s just $1 per gel… Amazing!
Science In Sport (SIS) – one of the world’s leading performance nutrition brands – fuels the INEOS Grenadiers, USA Triathlon and countless endurance athletes worldwide.
Check out all the current SIS deals at The Feed and stock up now. No coupon code necessary.
VO2MAX TARGETS
Have you ever wondered how your VO2max measures up against others of the same age and gender? Or what is the VO2max of the world’s top athletes?
The folks at INSCYD have compiled a collection of charts so you can compare your VO2max to those of other athletes (rather than the general population). That’s important because sedentary people lose their VO2max twice as quickly as active individuals.
It turns out that even men in their 60’s can improve their VO2max by almost 20% after just 9 months of endurance training.
SHOULDERS OF STEEL
Nothing derails your progress in the pool like a lingering case of swimmer’s shoulder.
Avoid the pain and frustration of swimmer’s shoulder by preventing it in the first place with Chris Ritter’s effective prehab routine. These 5 dryland exercises designed to strengthen the rotator cuff, improve mobility and reduce the risk of impingement.
Perform them regularly, and you’ll provide the shoulder reinforcement necessary to tolerate the demands of repetitive overhead rotation required in freestyle.
QUICK HIITS:
- Kick Like Lidecky
Enjoy this master class in kicking technique as you watch Olympic champion Katie Lidecky dominate the 1500m freestyle. Notice how she switches between 1-beat, 2-beat and 4-beat hybrid kicks throughout the race.
- Fastest Feet
Indicating how quickly the footwear industry has progressed, the fastest runners in the 2023 IRONMAN World Championships wore super shoes from a wide variety of brands. Check out who wore what during the run in Kona.
- First By A Whisker
Thanks to a remarkable engineering breakthrough borrowed from another industry, Nike is reportedly poised to release its newest super shoe, designed to shave even more time off your marathon PR.
Carefully Curated Triathlon News for November 9, 2023
IN THIS EDITION…
- Better rotation means more swim speed
- Amazing peak & fade intervals
- Heat acclimation in the hot tub
- Pacing with your power meter
POWER PACING
During the bike leg of a triathlon, all watts are not created equal.
Coach Hunter Allen explains how experienced triathletes achieve their ideal bike pacing – and their best runs – by focusing on the smooth and steady output of power.
Surges on the bike are your enemy. Whether caused by reacting to rivals, overcoming climbs or simply over-biking, they result in unnecessary energy expenditures that will hamper your run.
Learn how to identify your optimal bike speed in training, and how to govern it during your race. Doing so will unlock your best performances.
ROTATION MATTERS
How does body rotation contribute to faster freestyle?
It primarily relates to the transfer of energy from your hips and core to your back, shoulders and arms to generate more propulsive force. It also involves the more streamlined body position that’s achieved through proper rotation.
Find out about this critical swimming dynamic and learn 2 great drills for improving the timing and efficiency of your rotation.
TOOLS FOR THE JOB
Like most of us, you plan to improve your swimming technique during the off-season. Fantastic!
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 correct your timing and body rotation by drilling with the Stability Snorkel.
As always TriathlonWire readers get 20% off their FINIS purchases with coupon code TRIWIRE. Try it now!
PEAK & FADE
Top athletes often perform peak and fade intervals, where each effort starts at a very high intensity to pre-load the muscles before settling into the desired pace (commonly at threshold) for the remainder of the interval.
This advanced workout structure helps athletes tolerate higher lactate concentrations, improves the anaerobic energy system and builds mental toughness.
If you want to experiment with these potent sessions in your own training, then read INSCYD’s guide to designing your own peak and fade workouts.
HOT OPTION
While social media influencers rave about the subjective benefits of cold plunges, recent research indicates that a hot bath immediately following exercise produces measurable benefits when performing in the heat.
In one study, 6 days of a 20-minute hot bath after training resulted in a significant improvement in 5km run times. Other studies show that consistent time in the tub results in increased levels of mitochondrial enzymes that translate into improved fitness.
Hot baths can be a practical and cost-effective heat acclimation alternative compared to relocating for weeks to a warm environment.
QUICK HIITS:
- No Gym Required
Derek Teel’s 5 bodyweight exercises for stronger cyclists will deliver measurable improvements in your bike splits, even if you don’t have access to a gym.
- Bring It In
With the off-season upon us and winter just around the corner, it’s time to get pumped about indoor training. Check out these 8 reasons why indoor cycling is your best solution for becoming a better rider.
- Mobility Boost
Increasing the range-of-motion of key joints can have a profound effect on athletic performance, but making progress can be slow. Fast-track your improvements with kinesiologist David Liira’s 3 loaded movement routines for better mobility. Performed 2 or 3 times weekly, you’ll soon be moving with more control and less impingement.
Carefully Curated Triathlon News for November 2, 2023
IN THIS EDITION…
- 20 fitness rules for masters athletes
- 4 practical ways to use CGMs
- Why you’ll love Fartlek swimming
- 12 strength exercises for faster running
- 3 reasons why you need weekly speed work
SPEED WEEKLY
Now’s the time of year when many of us focus on training to stay fit.
Renowned run coach Jeff Gaudette outlines 3 reasons why you should maintain speed work in the off-season, even if you’re not training for a specific event.
It doesn’t require much. Weekly injections of increased pace are enough to help maintain neuromuscular efficiency, avoid winter weight gain and contributes to overall health.
FARTLEK SWIMMING
Fartlek running has been a training staple for decades, but what about Fartlek swimming?
Coach Olivier Poirier-Leroy says that this style of workout is the remedy for long, boring endurance sets that lead to loss of concentration and sloppy technique.
By inserting random bursts of speed into your longer efforts, you’ll develop the ability to change gears at a moment’s notice (just like in a race). You’ll also log more focused yardage, improve your feel for the water and generally spice up your workouts!
To get you started, Poirier-Leroy presents 2 examples of Fartlek swim sets guaranteed to deliver fun, low-pressure speed work.
20 FOR OVER 40
Let’s pull back from the minutiae of workout reps and sets, and examine our overarching approach to a fitness-focused lifestyle.
In this comprehensive article, high performance coach Dan Go outlines his 20 fitness rules for master athletes.
We’re certain that you’ll learn something new that can be immediately applied to your own training, and help ensure a lifetime of continued gains.
BUILDING FASTER TRIATHLETES
Since 2014 Craig “Crowie” Alexander has guided over 7,240 athletes to exceptional performances through his Sansego Triathlon Club.
STC members are stronger, faster and more confident… Isn’t that your objective, too?
Whether building towards your “A” race, or aiming to improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.
STC’s unparalleled training resources, elite team of coaches and experts, and a supportive community of triathletes like you will take your racing to the next level.
For a limited time, TriathlonWire readers can join this extraordinary 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!
411 ON CGM
You’ve probably noticed Kristian Blummenfelt, Lisa Norden and other pros wearing a patch on the back of their triceps. These are Continuous Glucose Monitors (or “CGMs”) that measure real-time levels of circulating glucose in the blood.
Often (and erroneously) termed a “fuel gauge” for sports performance, it can be hard to know exactly how a CGM can be used by everyday athletes.
Fortunately Asker Jeukendrop has published a series of blogs that provide accurate and actionable information about this high tech tool. He describes what CGMs can (and can’t) measure, and clearly explains 4 ways that a CGM can be used by triathletes.
We especially like his advice on how to use a CGM to dial-in your pre-race meal.
If you’re considering experimenting with this technology, then shorten your learning curve and lock-in its practical applications with these fantastic articles.
LOVE OF STRENGTH
Research confirms that triathletes know they should be strength training, but the majority have no clue about what to do when they finally get to the gym.
If that sounds like you, then try these 12 strength exercises to get you started by elite runner and coach Rachel Tomajczyk.
She recommends lifting on the same days as your main workouts to ensure that easy days are kept easy.
Use this and other tips to confidently integrate strength training into your weekly routine. It will help make you stronger and faster next season.
QUICK HIITS:
- What They Rode
We love the annual Slowtwitch bike count that tabulates what frames and components were ridden in the Hawaii IRONMAN. Here’s a summary of what was used by the top 15 fastest women in this year’s Kona race.
- Cure the Achilles
If you’ve ever suffered from Achilles tendonitis, then you’ll want to bookmark this remarkable 6-step exercise sequence by PT Tom Broback that delivers relief and gets you back to running after 4 weeks.
- Indoor Success
Follow these 7 tips for indoor bike training this winter to ensure that the progress you made this year will carry over into next season.
Carefully Curated Triathlon News for October 26, 2023
IN THIS EDITION…
- How Kona’s best AG bike split was built
- 4 keys to improving in your 50s
- Why is Lucy so fast in the water?
- 2 tough run sessions for your next marathon
- 3 ways super shoes make you faster
DISSECTING VICTORY
Lucy Charles-Barclay is well-known for her swimming dominance. In the 2023 IRONMAN World Championship, she set up her overall victory with another untouchable swim split.
What makes her so damn fast? And can age groupers adopt her strategies and techniques to improve their performances?
In this insightful video Brenton Ford reveals the 5 startling reasons why LCB is unstoppable in open water. You’ll discover countless technical nuances and tips to apply to your own training.
POSITIONED FOR SPEED
This year Jana Richtrova posted the fastest amateur bike split in the Hawaii IRONMAN.
Her story is a relentless quest for optimized bike fit, the most sustainable aerodynamic position, the best equipment and uncompromising training consistency.
Learn how coach Jorge Martinez guided Richtrova to a bike leg that helped make her a 3x age group world champion.
IMMERSIVE TRIATHLON
There’s no better way to jumpstart your 2024 season than by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his pre-season training camp on March 9-16 in Mallorca, Spain.
Train side-by-side with Crowie and receive personalized instruction and critical guidance that will level up your multisport performance.
Tailored for triathletes of all levels, this camp is guaranteed to make you a faster, more proficient triathlete. Plus, it’s a whole lot of fun!
The camp includes pre-trip assessments and follow-up consultations. Check out all the benefits here and learn what makes Crowie’s spring training camp so unique.
TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50. Make your no-risk reservation today.
SUPER WEAPONS
The unignorable trend in running is that almost every recent road race and IRONMAN winner has worn super shoes to propel them to victory.
There are 3 ways super shoes impact run speed, the most important being improved running economy.
Of course, the benefits are different for every athlete. In this article run coach Ashely Mateo explains an at-home treadmill test you can use to determine just how much super shoes might affect your performance.
FASTER MASTERS
As a masters endurance athlete you’ll eventually face the reality of diminishing physical capacity and longer recovery times. However, that doesn’t mean you can’t continue to make gains.
Coach Jim Rutberg outlines 4 components of fitness that masters athletes should prioritize.
If you consistently attend to these, you’ll lessen the negative effects of aging and maintain – or even improve – your fitness and performance for years to come.
QUICK HIITS:
- Iron Grit
If you know her harrowing story of surviving a shipwreck, then the tenacity of Els Visser will come as no surprise. In 6th place with 35 kilometers remaining in the Hawaii IRONMAN bike course, a broken pedal forced her to ride into T2 with just one leg. She ended up in 15th overall, still in the prize money. Amazing grit.
- Giddy Up
In this episode of the Find Your Finish Line podcast, host Mike Reilly chats with “Iron Cowboy” James Lawrence about the preparation, unique challenges and impact of completing 50 full-distance triathlons in 50 consecutive days.
- Locked-In Pace
Squeeze more benefit from your long runs by adding intentional variations of speed into one session per month. Here are 2 advanced long run workouts designed to reinforce and lock-in your race pace.
Carefully Curated Triathlon News for October 19, 2023
IN THIS EDITION…
- 3 proven run workouts
- Why it’s time to try a bottle fairing
- 5 tips for tri-specific swim speed
- Run tall, run fast
- 2023 Kona bike count
BOTTLED SPEED
You’ve probably noticed the latest trend among pros: they stuff a water bottle down the front of their trisuits prior to rolling out of T2.
While not UCI-legal, the belly bottle is permitted (for now) in triathlon.
When positioned properly, the bottle acts as a chest fairing and can deliver up to a 9% reduction in drag, saving many minutes and watts over 112 miles.
Learn how to fine-tune this aero hack for your next IRONMAN. It might be the easiest way to truly get free speed on the bike.
RE-ENGINEERED RUNNING
Long distance triathletes don’t need to over-complicate their run training. In fact coach Sergio Borges contends that the sweet spot for greatest progress is to run just 3 times per week.
The trick to making this run schedule work is to be intentional with your volume and intensity.
Coach Borges outlines his method for delivering the ideal combination of endurance, strength and speed sessions. He also provides a sample week of run workouts that you can immediately integrate into your own program.
JUMPSTART YOUR 2024
With Kona behind us, now’s the time to plan how 2024 will be your best year in triathlon ever.
There’s no better way to jumpstart your season than by joining 3x Hawaii IRONMAN World Champion Craig “Crowie” Alexander at his pre-season training camp on March 9-16, 2024 in the endurance sports paradise of Mallorca, Spain.
Tailored for triathletes of all levels, it’s guaranteed to be a fun week of incredible training, technical instruction and informative workshops.
Train side-by-side with Crowie and his team of amazing coaches during this once-in-a-lifetime triathlon experience.
TriathlonWire readers get $50 off your camp tuition with coupon code TRIWIRE50. Click here for more details or to make your no-risk reservation.
UNLOCK SWIM PACE
Successful triathletes are obssessed with training efficiency, and nowhere is that more important than in your swim workouts.
Coach Dave Burgess provides 5 triathlon-specific swim tips to help make the most of your time in the water.
Pay particular attention to tip #2. He explains why it’s vital to build your workouts around your base 100 time. Once you’ve mastered this basic training skill, you’ll unlock additional gears to elevate your swim pace.
RUN TALL
Posture is how you carry your body, and good posture is both a position and a process.
Proper posture is critical for fast and efficient running, since it supports a full range of motion, enhances your biomechanics, optimizes lung capacity and helps prevent injury.
Sustaining good running posture – often referred to as “running tall” — can be challenging, especially when fatigued. Check out Dan Go’s 5 best exercises for improving your posture. In just 5 minutes a day, you’ll improve your body’s alignment and begin running faster with less effort.
QUICK HIITS:
- Bike Count
It’s always enlightening to learn what gear is used by the world’s best triathletes. Check out the 2023 Hawaii IRONMAN Bike Count to see what bikes, cycling components and gear are trending.
- Historic
Despite the naysayers, last weekend’s women’s-only 2023 IRONMAN World Championship was a massive success. 16 athletes went under 9 hours! Here’s our favorite recap of this historic race. It relives the dramatic wire-to-wire win of Lucy Charles-Barkley in 10 compelling stories from race day.
- Talk It Out
Sometimes the simplest methods are best. Coach Greg McMillan explains how to manage 4 distinct run intensities with the talk test.
Carefully Curated Triathlon News for October 05, 2023
IN THIS EDITION…
- How training slower makes you faster
- More carbs quicken recovery
- A world champ’s tips for triathlon running
- 6 proven drills for faster freestyle
NOTE: There will be no edition of TriathlonWire next week. Our team will be in Kona for the IRONMAN World Championships. We’ll see you again on October 18.
EFFICIENT & FAST
Scottish pro and newly-minted Olympic distance world champion Beth Potter shares her keys to successful triathlon running.
She reveals her weekly run volume (surprisingly low) and the distribution of her workout pace (mostly slow, some fast).
Potter also explains why she’s obsessed with biomechanics and the role strength training plays in maintaining her pristine form. As others are breaking down late in a race, Beth’s strong posture and fluid gait allow her to sustain run speed with less effort… Usually for the win.
DRILLED & SKILLED
Which swim drills should we choose and how do we weave them into our workouts?
Coach Olivier Poirier-Leroy cuts through the confusion with his 6 drills for faster freestyle.
These proven exercises break bad habits, make you more efficient in the water and improve your body position.
As a bonus Poirier-Leroy offers 4 tips for how to get the most from your freestyle drills. Adopt these to supercharge your swimming.
SMART FUEL
Smart athletes fuel with UCAN, the choice of champions like Tim O’Donnell, Katie Zaferes, Sara Hall and Meb Keflezighi.
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 with no spikes and crashes associated with sugary gels and drinks. That means UCAN Energy Gels last for up to 75 minutes.
The subtle flavors are not too sweet. Zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no stomach upset.
TriathlonWire readers receive 15% off their UCAN purchases with coupon code TRIWIRE15. Take advantage of this great deal and stock up now!
GO EASIER, GET FASTER
If you’ve ever wondered how low-intensity training improves top-end performance, then coach Landry Bobo has your answer.
He succinctly explains how easier Zone 2 training promotes the creation of mitochondria, the energy-producing organelles within our cells. More mitochondria mean better aerobic metabolism and higher FTP.
We know it feels good to go fast. But, for continued improvement, aim for more Zone 2 training and limit high intensity efforts to just 5-15% of total training time.
WHEN MORE IS BETTER
It turns out that the right amount of carbs does more than just fuel your efforts. Carbs are also critical for expediting recovery.
Studies with trained cyclists and ultrarunners indicate significantly improved next-day performance and reduced post-exercise muscle damage when high levels of carbohydrates were consumed during their activities.
Specifically, athletes who consumed 120 gm of carbohydrates per hour displayed lower metabolic stress and higher preservation of muscle function compared to athletes who ingested the commonly recommended 60 to 90 grams of carbs per hour.
Condition yourself to tolerate higher carb consumption to improve recovery and you’ll be able to increase the number of high quality training sessions per week.
QUICK HIITS:
- Narrow Focus
Here’s a tip by Brenton Ford to enhance the finish of your freestyle pull. Master this refinement and you’ll be more streamlined, have better hip rotation and gain more distance per stroke.
- Not Fast Enough
Competitive runners are finding it increasingly difficult to gain entry into the Boston Marathon. For the 2024 edition, athletes needed a qualifying time 5 min 29 sec faster than their BQ standard to secure the coveted bib. That leaves 11,000 marathoners on the sidelines.
- Chrissie’s Last Kona
As we look ahead to next weekend’s IRONMAN World Championship, take a moment to relive what might be history’s most dramatic Kona comeback. In 2011 Chrissie Wellington, suffering from a crippling injury, overcame a 22-minute deficit in T2 to take the win.
Carefully Curated Triathlon News for September 28, 2023
IN THIS EDITION…
- 4 vital workouts for IRONMAN swim pacing
- Harness the incredible benefits of exogenous ketones
- 12 reasons to embrace uphill running
- Why relaxing your hands will transform your freestyle
STRIKE THE RIGHT ‘TONE
Recent research has demonstrated that the consumption of exogenous ketones delivers groundbreaking benefits for endurance athletes.
Notably, a group of well-trained recreational cyclists ingested 2 daily doses of ketone esters during a 3-week training block. They exhibited a 40% increase in capillary development and a 26% increase in serum EPO, which translate into a meaningful ergogenic boost.
Furthermore, when ketones were combined with a bicarbonate supplement, cyclists saw a 5% increase in power.
Exogenous ketones have already transformed World Tour cycling, and are increasingly making their mark in triathlon. Many pros are sponsored by ketone manufacturers, and well-heeled age groupers have access to this expensive but promising supplement. It might be time for you to give them a look.
PACE THE DISTANCE
Proper pacing for the IRONMAN swim requires an elusive combination of fitness, technique and self-confidence.
Coach Lindsay Zemba Leigh describes 4 types of swim workouts for IRONMAN success.
Leigh leans heavily on 400m repeats. She believes it’s the ideal distance for working on both speed and endurance, while maintaining good form.
Use these workouts to smash your next IRONMAN swim.
FASTER IN 2024
Craig “Crowie” Alexander is returning to the multisport training mecca of Mallorca, Spain to lead a pre-season training camp on March 9 – 16, 2024.
Don’t miss your opportunity to join this 5x world champion and his team of expert coaches for one week of training, personalized technical instruction and fun.
Tailored for triathletes of all levels, this camp is guaranteed to jumpstart your season. Learn Crowie’s insights first-hand on nutrition, strength & conditioning, bike fit and race tactics to elevate your performance to the next level.
Space is very limited, so book your spot today by making a no-risk deposit!
TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50.
HEAD FOR THE HILLS
Triathletes often rely on hill repeats for their combination of speedwork and strength training. But uphill running also offers much more.
Coach Amber Sayer reveals more about this potent training strategy in her 12 benefits of hill running for triathletes.
Running uphill helps to fine-tune your biomechanics, increase LT, improve balance, reinforce durability and enhance mental toughness… all attributes critical for successful triathlon running.
SHOW OF HANDS
You’ve probably heard that keeping your hands relaxed during freestyle creates a larger paddle that will move more water.
That’s true. But coach Mandy Bradley explains the other surprising benefits of why swimming with relaxed hands will transform your technique.
If you’re interested in expanding your range of motion, improving your catch and simply moving more freely and easily through the water, then check out this video.
QUICK HIITS:
- Under An Hour
Pinched for time? Then you’ll love Jim Rutberg’s 3 indoor cycling workouts under 1 hour. Speed intervals, over-unders, power intervals… You’ll find what you need for efficient training, even if time is short.
- Pre-Swim Activation
Prepare your shoulders for your next swim workout or race with this 2-minute deck activation routine. Coach Geordie McConnell demonstrates a quick and effective 6-move warm-up sequence that you can perform before every session.
- Star-Studded
The 2023 Vinfast IRONMAN World Championship is just a couple weeks away, and boasts an incredibly deep field of top-ranked female pros. Stars to watch include Chelsea Sodaro, Daniela Ryf, Anne Haug and Lucy Charles-Barclay, with the expectation of Taylor Knibb still high. We can’t wait for the fireworks!
Carefully Curated Triathlon News for September 21, 2023
IN THIS EDITION…
- Level up your swimming in the off-season
- 7 speed workouts for the run
- Fix swimmer’s shoulder with 3 exercises
- Step-by-step plan for mastering bike pace
- 3 common mistakes in freestyle breathing
BULLETPROOF BIKE PACE
Experienced triathletes know that staying within your intensity sweet spot on the bike will ensure relatively fresh legs for an awesome run.
Over-biking in an IRONMAN can cause you to run up to 90 minutes slower than expected, so must be avoided at all costs.
Coach Taren Gesell lays out a step-by-step plan for nailing your bike pace for best overall triathlon performance.
He begins with a method for determining the most appropriate bike speed based on your fitness and race distance. He then explains how to use a weekly succession of race simulation brick workouts to dial-in and reinforce your ideal race day effort.
Follow his tips and you’ll shorten the learning curve for mastering triathlon pace management.
OFF-SEASON SWIM
If your objective is to improve your swimming during the off-season, then Conrad Goeringer’s 5-point off-season framework for freestyle progress is just what you need.
Swimming is a technique-focused discipline. You’ll see the greatest advances by increasing your frequency of weekly workouts, and then performing each session with intention.
Goeringer offers a methodical approach for prioritizing and achieving your goals. Follow it to take full advantage of the upcoming break from racing.
WIN BIG
Take a shot at winning your share of over $4,000 worth of awesome prizes by entering Curad’s Never Miss A Day Giveaway.
Curad is the official medical supplier of the 2023 IRONMAN North America Series, and offers a full range of products that help you recover more quickly and maintain your training consistency, so you Never Miss A Day™.
You could win HOKA shoes, a Hyperice Hypervolt 2 massage gun or even a personalized 12-week training plan from 5x world champion Craig “Crowie” Alexander. There are 33 prizes in all.
Get in on the action and register for free here. Act fast, because the deadline to enter is Friday (that’s tomorrow!), September 22 at 11pm PT. No purchase necessary.
7 FOR RUN SPEED
Because your goal is not to simply finish the marathon but to run it as quickly as you can, you know that weekly speedwork is required.
Coach Greg McMillan outlines his 7 favorite marathon speed workouts that elevate your lactate threshold and VO2 max.
He also suggests when to schedule them and how to get maximum benefit from these tough sessions.
SHOULDER THE LOAD
One of the most common chronic injuries reported by triathletes is swimmer’s shoulder. Those afflicted are typically advised to perform stretches, which often cause more pain.
According to physical therapist Alex Ewart angry muscles don’t like tension, and stretching an inflamed muscle or tendon can make the injury worse.
Instead, eliminate the nagging discomfort of swimmer’s shoulder by focusing on these 3 strength exercises. They will enhance stability, reduce muscle imbalance and provide relief.
QUICK HIITS:
- Avoid the Loss
Strength training is a proven way to resist age-related decline, and is a non-negotiable component for optimal performance. If you’re over 40 and haven’t yet committed to strength training, then check out this graph of age-related muscle loss. It’ll provide all the motivation you need to start lifting.
- Every Breath You Take
Proper breathing technique forms the foundation of a solid freestyle stroke. Coach Stu Kahn reviews the 3 most common breathing mistakes and provides tips on how to correct them.
- Fast or Fiction?
Much attention has been paid to Sam Laidlow’s aero cycling socks worn during his recent victory at the IRONMAN World Championship in Nice, FRA. Are aero socks a viable gear upgrade for free speed? Check out the deep dive here.
Carefully Curated Triathlon News for September 14, 2023
IN THIS EDITION…
- Comfort = speed on your tri bike
- 8 Reasons to swim with fins
- 1-Hour IRONMAN improvement
- Are you swimming ladder sets?
- Personalize your recovery weeks
ONE HOUR FASTER
In this revealing case study, we get a behind-the-scenes look at how a 36-year-old age grouper improved his IRONMAN time by 1 hour.
While there are 5 main factors that contributed to his success, underlying it all was a commitment to training consistency that was guided by his coach.
Most interesting were his adoption of a periodized nutrition strategy and swimming with a group only part of the time.
Check out this real-life path to improvement. It will help shape your roadmap to faster racing in 2024.
CLIMB THE LADDER
One of the best swim sessions for triathletes are ladder set workouts.
Instead of swimming long dull intervals, ladder sets break up your workout into a variety of intensities that each have a specific purpose.
Ladder sets teach pace management, develop speed and let you focus on different elements of your technique during each effort.
Coach Matthew Edde provides some practical examples of ladder sets – like the broken 1500 – which you can immediately put to use.
COMFORTABLE SPEED
Congratulations… You have a sleek and slippery tri bike. But if you can’t hold an aero position for most of the race, then you’ll leak minutes during your bike split.
Tri bikes are unusual. Their steep seat tube angle and low front end impose a position that takes getting used to.
Finding and maintaining a fast aero position requires a relentless quest for comfort. If it feels good to be in the aero bars, then you’ll stay there longer.
Get yourself dialed in with these 6 tips for more comfort and speed, and finally reap the benefits that your tri bike offers.
FEELIN’ LUCKY?
Take a shot at winning your share of over $4,000 worth of awesome prizes by entering Curad’s Never Miss A Day Giveaway.
Curad is the official medical supplier of the 2023 IRONMAN North America Series, and offers a full range of products that help you recover more quickly and maintain your training consistency, so you Never Miss A Day™ .
Who knows? You could win HOKA shoes, a Hyperice Hypervolt 2 massage gun or even a 1-on-1 consultation and training plan from 5x world champion Craig “Crowie” Alexander!
Get in on the action and register for free here. No purchase necessary.
FASTER FLUTTER
Most of us have pull buoys and paddles in our gear bag, but here are 8 reasons why you need swim fins.
One of the common weaknesses that fins help correct is a poor up-kick. Fins strengthen posterior chain muscles that promote narrow, compact and balanced kicks.
Learn how to select swim fins with the proper length and flexibility, and then use them regularly. You’ll soon notice improvements in your ankle flexibility, body position and speed.
DOWN A NOTCH
We all know the importance of scheduled recovery to get the most from our training. But, as super-motivated Type A endurance athletes, it can be difficult to implement periods of bona fide rest.
In this article coach Jim Rutberg discusses how to structure a personalized recovery week.
He explains how to know when it’s time for a recovery week, and what to do during this period of rest.
Intentional recovery will amplify your training adaptations and allow you to squeeze maximum benefit from all your hard work.
QUICK HIITS:
- Narrow Margins
How much more aerodynamic are narrow handlebars? What about angled brake hoods? Do these tweaks reduce drag enough to matter to an age grouper? The results from this wind tunnel test will answer these questions and help you choose your best cockpit setup.
- Repeat After Me
Quiet the mind, improve your performance. Coach Steve Magness explains why mantras work during stressful situations (like when racing).
- Balanced Victory
According to Gustav Iden, the age of super-bikers is over. He observed that the top performers in Nice were “thinking like triathletes” and not overcooking their rides to ensure a balanced performance and the fastest possible run.
Carefully Curated Triathlon News for September 7, 2023
IN THIS EDITION…
- 9 hip exercises for faster running
- Probiotics for endurance athletes
- How to train in super shoes
- 3 stroke tweaks when wearing a wetsuit
- Improve your bike cadence
JUST SUPER
If you’ve invested in super shoes but are saving them just for racing, then you’re making a big mistake.
It turns out that the thick-soled, springy running shoes that have rewritten marathon record books also offer numerous benefits when worn while training. Among them are improved long interval performance, ability to tolerate greater training volume and quicker recovery.
The net result: faster race times.
However, wearing super shoes all the time is not productive. Doing so can suppress training adaptations in key muscles and tendons.
POLARIZED CADENCE
The precise management of your cycling cadence is a critical variable in executing a successful race. Our goal is to produce maximum power on the bike while conserving energy for the run.
While there’s no universally ideal cadence, there is a sweet spot for optimal force production and pedaling economy. For most triathletes, this falls between 70 and 90 RPM.
Coach Sergio Borges reviews the pros and cons of high and low bike cadence. He explains the factors that influence your choice of cadence, and suggests an effective polarized cadence training session that will help you develop a more efficient pedal stroke. Give it a spin!
SUIT YOURSELF
Originally adopted to prevent hypothermia, triathletes know that wetsuits provide multiple advantages to swimming performance.
It’s not uncommon for athletes to experience an improvement of 20 seconds per 400m, swimming 5 to 10% faster in their wetsuits.
However, to maximize the potential gains in speed and efficiency, wearing a wetsuit necessitates 3 critical changes to your freestyle technique.
Coach Michael Collins walks you through these vital stroke adjustments and provides sample workout sets to ensure you make the most of your neoprene.
PICK UP YOUR TEMPO
Many triathletes overthink their freestyle stroke. By trying to focus on too many cues for improving technique, their stroke rate drops and they develop deadspots that kill speed.
One way to avoid this is to increase your stroke rate by training with the FINIS Tempo Trainer Pro. Using this unobtrusive underwater metronome, you can 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 better in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.
As always, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!
STRONGER LATER
A stronger triathlete is a faster triathlete, especially when it comes to running.
If you’re not sure where to start, then try these 9 hip-strengthening drills for runners by coach Andrew Simmons and Dr. Jesse Riley.
Stronger hips result in better stability throughout your stride, improved biomechanics and increased neuromuscular control even when fatigued late in a race.
GO PRO
Probiotics are beneficial bacteria that colonize and support your gut’s microbiome. Perhaps best known for their ability to enhance immune cell function, probiotics provide numerous other health benefits that can be particularly relevant for athletes.
Most interesting for long-distance triathletes is how probiotics improve gut function during exercise in the heat.
Check out this article on MySportsScience that provides more details and prescribes what to look for when choosing a daily probiotic.
QUICK HIITS:
- Nice Bike
Here’s the best preview of the IRONMAN bike course in Nice. Pro Leon Chevalier talks through the nuances of this challenging and technical parcours as he takes us on a guided tour in the south of France.
- Break It Up
Swim training should be built on intervals. Learn why 20x 100m is better than swimming 2,000m straight, and apply some of TJ Fry’s advice to your own swim program.
- Merci, Jan
This weekend marks the final pro race of Jan Frodeno. The 3x IRONMAN World Champion and Olympic Gold Medalist has been one of triathlon’s greatest ambassadors, on and off the racecourse. Enjoy Bob Babbitt’s interview with the GOAT… Then stay tuned to see if 42-year-old Jan has one more ace up his sleeve at this Sunday’s championship.
Carefully Curated Triathlon News for August 31, 2023
IN THIS EDITION…
- 6 hill workouts for stronger running
- The best science-based cycling HIIT session
- In-season strength training
- How freestyle rhythm produces more speed
SCIENCE OF SPEED
Not all bike speedwork is created equal.
In this revealing study by sports physiologist Dr. Stephen Seiler, four groups of amateur cyclists were tested to determine the optimal length and number of reps required to produce head-turning improvements in VO2max and lactate threshold.
It turns out that small differences in interval duration and intensity result in significant variations in training responses.
Learn why 4x 8 minutes HIIT twice a week might be your best choice for greatest adaptive gains.
FEEL THE RHYTHM
Often-overlooked, establishing a relaxed but fluid freestyle rhythm is vital for unlocking faster swim pace.
In this video coach Brenton Ford provides 3 tips for establishing proper stroke rhythm that will result in breakthrough performances.
He covers concepts like slow-to-fast, front quadrant swimming and rocking, not rolling. He even provides a mantra you can use during warm-up that will help you “tune in” to your cadence.
Once you master the timing of your stroke, suddenly you’ll notice that you’re swimming faster with less effort.
REINVENTED VISION
Comfort, Clarity and Security: THEMAGIC5 has reinvented the swimming goggle to deliver exactly what triathletes demand.
Individually custom-fit to your unique facial features, THEMAGIC5 uses advanced facial scanning technology to ensure a comfortable and leak-free fit every time you swim. In fact, they guarantee a 100% perfect fit!
Worn by Olympic swimmers and IRONMAN champions (including Jan Frodeno), these are the best goggles for triathletes at all levels. TriathlonWire readers now get 15% off any purchase from THEMAGIC5 by using this link.
You spend hours in the pool… Why not treat yourself to comfortable, leak-proof custom-fit goggles!
HEAD FOR THE HILLS
Experienced long distance triathletes know that hill workouts are a secret weapon for improving run performance.
They help build power, raise VO2max and reduce the risk of injury often associated with flatland speed training.
Learn Greg McMillan’s 6 types of hill workouts plus 3 plyometric hill drills, and how and when to integrate them into your training plan.
IN-SEASON LIFT
We’re sold on the benefits of strength training for triathlon, but should we continue it during race season?
Short answer: Yes! Coach Taylor Thomas outlines 6 areas of focus for in-season strength training. Use them to help maintain core strength, improve mobility and prevent injury.
It’s important to continue strength training year-round but, during competition season, adapt your routine to enhance your racing.
QUICK HIITS:
- Aloha, Taylor?
After successfully defending her IRONMAN 70.3 world title, the buzz is that we’ll next see American Taylor Knibb in the women’s only IRONMAN championship in Kona this October. Get to know this young, humble champion in her interview with Bob Babbitt. We hope to see her in Hawaii!
- Core Control
One of the most important things you can do to improve your run off the bike is strengthen your core. Follow these 5 critical core exercises just twice a week for more control of your running form.
Carefully Curated Triathlon News for August 24, 2023
IN THIS EDITION…
- Why you need longer swim sets
- Fundamentals of faster triathlon runs
- 5 principles for more cycling power
- Blueprint for a 1-hour IRONMAN swim
1-HOUR SWIM
While a 1-hour IRONMAN swim might seem out of reach for most triathletes, adopting the process to attain this speedy goal will benefit athletes of all abilities.
Coach Dan Bullock reminds us that a 1-hour swim equates to 1:34 per 100m. Many triathletes can already swim at that pace for short intervals, but are unable to sustain it over the full race distance.
Bullock offers 6 areas to isolate and improve for breakthrough IRONMAN swims. We really like his monthly testing protocol that you can use to track your progress.
Remember: when swimming 2.4 miles, even tiny improvements will yield impressive time savings.
MARATHON PROGRESS
Jan van Berkel’s IRONMAN marathon time progression is a study of consistency, patience and doing the right training.
Initially considered a “B-level pro,” van Berkel became a feared runner who could regularly close with a sub-2:50 marathon.
Learn the 6 training fundamentals that transformed his ability to run off the bike.
Van Berkel’s journey reconfirms that, in triathlon, consistency and focus are rewarded over time.
SMART FUEL
Smart athletes fuel with UCAN, the choice of champions like Tim O’Donnell, Katie Zaferes, Sara Hall and Meb Keflezighi.
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 with no spikes and crashes associated with sugary gels and drinks. That means UCAN Energy Gels last for up to 75 minutes.
The subtle flavors are not too sweet. Zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no stomach upset.
TriathlonWire readers receive 15% off their UCAN purchases with coupon code TRIWIRE15. Take advantage of this great deal and stock up now!
POWER CYCLE
About 50% of your IRONMAN race time is spent on the bike. It pays to prioritize the development of your cycling proficiency.
In this comprehensive review of over 50 research studies, Dr. Martin Bonnevie-Svendsen spells out 5 science-backed principles for boosting your pedaling power.
By distilling 18 years of cycling science, he provides a roadmap for what to do, and in what order, to achieve faster bike splits.
LONGER SETS
If you have a full-distance triathlon on your race calendar, then it’s time to commit to longer swim sets.
Too often triathletes – especially those who swim in a masters group — spend too much time on short intervals.
Aim to go longer than 3,200m at least once a week in your training. The result will be a faster, more efficient and more confident performance on race day.
To get you accustomed to the distance, coach Clint Lien shares 2 proven longer-set workouts. Integrate them into your program and 2.4 miles will seem less intimidating.
QUICK HIITS:
- Experience the EVP
Champion swimmer and coach Karlyn Pipes shares a simple dryland drill that will help you initiate the early vertical forearm in your freestyle pull.
- Like Silk
If you’re a visual learner, then you’ll love watching Aussie Olympian Jono van Hazel swim. Is this the smoothest freestyle stroke you’ve ever seen?
- Half Stacked
It’s Race Week in Lahti, Finland where 6,000 triathletes will toe the line this Saturday and Sunday at the VinFast IRONMAN 70.3 World Championships. 115 countries will be represented, and 37% of the field is female. Catch all the action on the Outside Watch live webcast
Carefully Curated Triathlon News for August 17, 2023
IN THIS EDITION…
- High hands for more bike speed
- 6 exercises for a powerful freestyle pull
- How to accrue more time at threshold pace
- Balancing FTP and aerobic training
STACKING TEMPO
Running at threshold pace teaches your body how to burn lactate more effectively and is a proven method for getting faster. Threshold — or tempo — running is an important component of training, but it’s hard.
Most runners can hold tempo pace for 20 to 40 minutes in training. To accrue more time at threshold, break your workout into tempo intervals. 3 threshold segments of 20 minutes each delivers more cumulative time at this valuable speed than one sustained run.
Coach Jeff Gaudette explains how to implement tempo intervals in your own program. Start stacking tempo segments and soon you’ll see big jumps in your run performance.
PULL FORCE
To accelerate the development of your freestyle pull, you must commit to strength training.
But what are the routines, reps and sets that will improve your swimming force without detracting from your time in the water?
Elite athlete and coach Abbie Fish (with that name, she must be a great swimmer!) shares her 6 dryland exercises for a better freestyle pull. Give these a go to transform your stroke.
VISION REINVENTED
Comfort, Clarity and Security: THEMAGIC5 has reinvented the swimming goggle to deliver exactly what triathletes demand.
Individually custom-fit to your unique facial features, THEMAGIC5 uses advanced facial scanning technology to ensure a comfortable and leak-free swim. In fact, they guarantee a 100% perfect fit!
Worn by Olympic swimmers and IRONMAN champions (including Jan Frodeno), these are the best goggles for triathletes at all levels. TriathlonWire readers now get 15% off any purchase from THEMAGIC5 by using this link.
You spend hours in the pool… Why not treat yourself to comfortable, leak-proof custom-fit goggles.
SMART AERO
Reducing aerodynamic drag on our TT bike is an obvious target for capturing free speed.
When optimizing bike position, a debate rages over which is faster: arms low and stretched on the aero bars, or raised into the “praying mantis” position?
Aerodynamicist Simon Smart has been a pioneer in making cyclists (and Formula 1 cars) more slippery. He explains why he favors the higher hand position for most age group triathletes, and outlines how to set up the cockpit and choose an aero helmet that’s ideal for you.
POWER PROGRESS
As IRONMAN cyclists we have two goals: building endurance and going faster for longer.
That means we must simultaneously enhance our aerobic base and increase our FTP.
In this comprehensive article coach Meghan Kelley explains why emphasizing FTP improvement is the most efficient way to achieve both of these seemingly conflicting objectives.
Her actionable advice includes 5 proven workouts for building FTP, and instructions on how frequently you should retake an FTP test.
QUICK HIITS:
- 5 Days, 5 Drills
Here are 5 different drill sets designed to improve your freestyle. Each drill focuses on one stroke fundamental and can be integrated into your regular swimming routine to ensure steady progress.
- Laundry’s List
Pro Jackson Laundry shares his 10-year journey for increasing his FTP. Discover his weekly training schedule that produced a 100 watt cumulative improvement over the course of his triathlon career.
- If You Hate Math
Precision pacing is the key to triathlon success. For dialing in your race pace over any triathlon distance or dialing in your tempo speed, nothing beats the STRAVA Running Pace Calculator.
Carefully Curated Triathlon News for August 10, 2023
WELCOME TO OUR 150TH EDITION!
Today we Explore…
- The 5 vital components of aerobic training
- 3 rules for a better freestyle pull
- How to pace a hilly IRONMAN bike course
- What to look for in a sports drink
TO HILL WITH PATIENCE
Overexuberance on the bike has ruined many a triathlon.
Whether dealing with the punchy efforts in Wisconsin, the long rollers of Kona or the true mountain climbs of Nice, successful triathletes know how to master a hilly bike course.
Avoid squandering too much effort early in the ride, when you’re fresh and well-fueled. It will come back to haunt you during the run.
Coach Russell Cox shares his straightforward approach for managing your effort in hilly races. Employ his advice for a fantastic overall performance.
FRAMEWORK FOR FAST
Training your aerobic threshold is the most important thing you can do to improve as a triathlete.
Coach Zach Nehr simplifies the often-confusing science and clarifies the 5 vital components of an effective aerobic training plan. It balances progressive overload and structured recovery, with just the right amount of higher intensity work.
Follow these principles and you’re guaranteed to clear lactate more effectively, and go faster for longer.
LOOKING AHEAD
While some of you are putting the finishing touches on preparations for late-season championship events, many of us are starting to dream about what’s possible for next year.
Have you begun to formulate your 2024 training objectives or identified your key races?
If so, then we want to hear about it! Please take 1 minute to complete our 5-question survey.
We’ll use your responses to help shape the content we curate and deliver in the coming months.
As always, thanks for being a TriathlonWire reader!
RULES FOR PULLS
Improving your freestyle stroke does not need to be complicated. Just follow Andrew Sheaff’s 3 rules for a great pull.
To swim more quickly, we have one major goal: move more water backwards.
That requires a big paddle, which is achieved by following Sheaff’s 3 rules, and reinforced by practicing his 3 drills for building more stroke power.
Forget about arm angles and hand depths. Just follow these 3 golden rules and you’ll discover effective pull mechanics that you can sustain for the entire race.
POUR ME ANOTHER
The market for sports drinks is flooded with options, making it easy to get confused by the nearly limitless choices.
We’re all looking for formulations that will keep us fueled and hydrated, without causing GI distress.
Coach Jim Rutberg lays out the 4 attributes of sports drinks critical for endurance athletes. He explains why it’s not a good idea to dilute a sports drink, and makes the case for why simplest drinks are often best (and, sometimes, that means water).
QUICK HIITS:
- Deal Me In
Add variety to your swim sessions with free training cards by The Magic 5. Each week they release a new, well-designed workout that will keep you engaged and progressing.
- Pace Dreams
Whether you’re strategizing – or dreaming – about your next performance, this free Triathlon Race Pace Calculator will show what’s needed to achieve your goal result. Use its built-in sliders to adjust each split time to fine-tune your targets… or reflect reality. Works for all distances.
- 3 Swim Mistakes
Here’s a concise presentation of the 3 common mistakes to avoid when training for the swim. Fortunately, with a bit of self-awareness and planning, all of them can be corrected.
Carefully Curated Triathlon News for August 3, 2023
IN THIS EDITION…
- Roadmap to an IRONMAN PR
- How visualization can provide a breakthrough
- Prioritize endurance – not speed – for faster racing
- Ensure adaptations for hot weather triathlons
- 10 best drills for improved freestyle
BURNING DESIRE
Triathlon is famous for its hot weather races. Coach Rick Lovett explains how to harness the principles of heat training so you can compete in the heat.
According to Lovett it takes about 14 days to acclimate to higher temperatures. During that time your body makes significant adaptations to cope with heat stress.
Learn how and when to conduct your heat training to ensure you’ll be ready to roll on race day, even if the mercury is rising.
MIND’S EYE
We relentlessly train our physical abilities, but develop your mental strength and you can achieve true greatness.
One of the most effective ways of enhancing your mental game is through visualization. When properly performed, visualization delivers 7 main benefits to triathletes including helping to overcome the inevitable race day challenges, providing tools for pain management and reinforcing self-confidence.
Former pro triathlete and sports psychologist Grant Giles reveals how to implement visualization to elevate your results. Don’t ignore this powerful tool.
DRILL IT
One proven strategy for developing faster freestyle is to break your stroke into chunks and use drills to refine the core skills required for each.
But with countless options, how do we choose the most effective drills to practice?
Elite swimmer and coach Olivier Poirier-Leroy cuts through the confusion by curating his 10 best drills for faster freestyle.
You’ll learn how, when and why to use each drill to build incremental improvements in your technique, which can be transferred to your regular stroke.
SMART FUEL
Smart athletes fuel with UCAN, the choice of champions like Tim O’Donnell, Katie Zaferes, Sara Hall and Meb Keflezighi.
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 with no spikes and crashes associated with sugary gels and drinks. That means UCAN Energy Gels last for up to 75 minutes.
The subtle flavors are not too sweet. Zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no stomach upset.
TriathlonWire readers receive 15% off their UCAN purchases with coupon code TRIWIRE15. Take advantage of this great deal and stock up now!
LONGER & SLOWER
Do you make every workout a race? By focusing too much on speed, you’re stunting your development as an endurance athlete.
Conversely, if you prioritize endurance, then you’ll extend your ability to perform in an aerobic state while withstanding fatigue. Isn’t that our goal for achieving a superior IRONMAN performance?
Coach Jason Fitzgerald discusses the vital benefits of aerobically-centered training and offers 4 strategies for expanding your endurance capacity.
Embrace this training philosophy and you’ll be rewarded with next-level performances.
PATH TO PR
Some of the most valuable content for triathletes committed to improving comes in the form of case studies. This remarkably substantive video from self-coached age grouper Patrick Delorenzi is one such athlete profile that’s a “must watch.”
In it he describes every major phase of his training journey that ultimately resulted in an IRONMAN PR.
Delorenzi generously shares the details of his program including sample training weeks, the data he measured and the gear he used. He also provides thoughtful observations of how he dealt with injury and the distractions of everyday life.
Rarely do we discover such concise and actionable content.
QUICK HIITS:
- Open Season
Championship season kicks off with a bang at this weekend’s PTO US Open in Milwaukee, WI. A star-studded field – including world #1 ranked Ashleigh Gentle and Kristian Blummenfelt — will face off for a share of $600,000 in prize money. There are various options to watch the event live, so be sure to tune in.
- Odd Couple
Two of triathlon’s best storytellers got together to trade yarns and recount the formative years in Bob Babbitt’s recent conversation with Scott Tinley. Considered one of our sport’s “Big Four”, Tinley is a 2x Hawaii IRONMAN World Champion and member of the IRONMAN Hall of Fame. Save this interview for your next long Zwift session… It’ll make the time fly by!
- Frodissimo
It had to happen. We sensed it was coming. But it was still a shock to learn that this will be Jan Frodeno’s last season as a pro triathlete. Considered by many to be the most talented triathlete in history, due in equal parts to the breadth of his palmares, length of his tenure and overall class, we will miss this multifaceted champion. We look forward to watching his last races in Milwaukee and Nice.
Carefully Curated Triathlon News for July 27, 2023
IN THIS EDITION…
- Why masters athletes fuel differently
- Cycling variability index: your key to success
- Crowie’s 5 tips for running off the bike
- How Dan Plews set the IRONMAN record
RUN, DON’T WALK
Even the best pure runners often find themselves forced to walk during a triathlon. They discover one of the painful truths of our sport: triathlon running is different.
Triathlon running is a learned skill. To help shorten your learning curve, 5x world champion Craig “Crowie” Alexander offers his 5 top tips for running faster off the bike.
Eliminate the frustration of walking, and finish your next race stronger than ever, with Crowie’s battle-tested advice.
SMOOTH OPERATOR
Your cycling Variability Index (VI) is a measure of the smoothness of your power output and could be the key to achieving a breakthrough in your next race. It’s calculated by dividing your normalized power by your average power.
As a triathlete who must get off the bike and run well, steady is fast. Your goal is to avoid large spikes of power to keep your VI as close to 1.0 as possible.
Coach Maria Simone offers tips on how to develop a smoother application of power to avoid large fluctuations. A lower VI reflects efficient energy management, and will help produce a stronger and faster finish.
UP, PERISCOPE
When FINIS introduced the first swimmer’s snorkel, it revolutionized how coaches taught stroke technique. Today it’s required gear for triathletes committed to refining their freestyle.
By eliminating the distraction of rotating to breathe, the snorkel allows swimmers to focus on their rhythm, body position and alignment.
Every triathlete should have the FINIS Stability Speed Snorkel in their transition bag, and drill with it regularly.
As a TriathlonWire reader, get 20% off your purchase of the FINIS Snorkel and other world class swimming accessories by using coupon code TRIWIRE at checkout!
WINNING NUMBERS
You probably won’t post a sub 9-hour IRONMAN, but by studying the training strategies of the world’s top age group triathletes you can elevate your next performance.
In this rare glimpse behind the curtain, Dr. Dan Plews shares details of his 28-week preparation that led to an IRONMAN age group record.
Notice that his highest training load occurred early. Also note that 75% of his training intensity was below LT1, to promote fat burning.
This is a goldmine of training insights for the serious IRONMAN triathlete.
MASTERS FUELING
We don’t need to be reminded that triathlon performance drops as we age.
Sports nutritionist Elizabeth Inpyn examines four areas of age-related physiological decline that can be mitigated through changes in our nutrition.
She also recommends two important supplements to consider for improved health and performance for masters triathletes.
The key takeaway: our nutritional needs are dynamic and must evolve as we get older.
QUICK HIITS:
- Changing Gears
During a race, your swim pace is never steady. Coach Andrew Sheaff explains how to train for the surges and variable swimming speeds you’ll encounter in your next triathlon.
- Far Too Long
It’s commonly believed that 165mm crank arms are only for short cyclists, but that thinking might be wrong. Learn why triathletes of all heights should consider using shorter crank arms for more comfort, power and speed.
- 3 Stages
If you’re looking for a fresh competition format, then consider the top-rated Triton 3-day triathlon stage race in Portimao, Portugal on October 27-29. With three race distances plus relays to choose from, there’s something for everyone.
Carefully Curated Triathlon News for July 13, 2023
IN THIS EDITION…
- How Lionel learned to swim
- 3 critical bike workouts
- Chrissie Wellington’s 10 tips for faster racing
- Improve your LT run pace more quickly
FASTER, MORE QUICKLY
Tempo interval workouts are an efficient way to improve your lactate threshold and condition your body to run longer at — or above — threshold pace.
Although LT pace usually corresponds to an athlete’s half marathon speed, most runners can hold their threshold pace for just 20 to 40 minutes in training.
Coach Jeff Gaudette details how to break tempo workouts into bite-sized chunks, which allows you to accumulate more time at threshold pace compared to typical sustained tempo run.
Try your own version of this tempo interval session once a week and you’ll soon be posting faster run splits.
CHRISSIE’S 10
Chrissie Wellington was undefeated in all 13 of her iron-distance races. The 4x IRONMAN world champion broke Paula Newby-Fraser’s 17-year old Kona course record, and posted nine sub-9 hour times.
Chrissie’s straightforward and practical approach to the sport is distilled into her top 10 tips for faster triathlon.
Triathletes of all abilities will find value and actionable advice from her battle-tested point of view.
FASTER WITH FINIS
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a better, faster and more efficient triathlon swimmer.
We especially like their Slide Dryland Trainer stretch cords. Their clever design provides constant (not variable) resistance throughout the swim stroke cycle. They’re perfect for pre-event warmupwhen we can’t get into the water before the race start.
We also love the Freestyler paddle for reinforcing a good catch, pull and stroke finish… It’s a game-changer for open water swimmers like us.
TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.
JUST 3 TYPES
Many triathletes are frustrated because they aren’t getting faster on the bike. One all-too-common reason for this stagnation is their lack of structured cycling workouts. Day after day of steady-state rides just won’t cut it.
Jumpstart your training with Mike Fielder’s 3 critical bike workouts for triathletes.
He explains the unique benefits of endurance, VO2 max and strength cycling sessions. He also provides examples of each type of workout, and prescribes when to do them.
LIONEL LEARNS TO SWIM
Lionel Sanders is well-known for his toughness and tenacity. These traits are the drivers behind his ascent to the top tier of the pro ranks.
However, as an athlete who was introduced to swimming as an adult, he needed an uncharacteristically subtle and nuanced approach for improvement.
In this enlightening video Lionel shares how he evolved from trying to overpower the water, to developing a relationship with it.
Learn from his willingness to be a beginner to achieve consistent progress.
QUICK HIITS:
- Kick It In
Brenton Ford analyzes the freestyle kick of a triathlete and offers tips for an immediate improvement in speed.
- It’s Not Magic
Master coach Joe Friel explains why he believes the biggest limiter for age group triathletes isn’t physiology, but training consistency.
- Less Was More
What allowed Daniela Ryf to deliver the fastest iron-distance of all time at the recent Challenge Roth Triathlon? She thinks it was holding back in her training, and not letting her motivation overpower her carefully designed workouts.
Carefully Curated Triathlon News for July 06, 2023
IN THIS EDITION…
- How to safely unlock more run speed
- Triathlete’s guide to strength training
- Improve swim technique, even when fatigued
- Joe Friel’s tips on training zones
SWIM TIRED
Triathlon swimmers have two competing objectives: We need exceptional speed endurance, but we also must maintain excellent technique 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. Most notably the main set is occasionally interrupted by short segments of drills that reinforce proper technique, even when tired.
Use this workout structure to address your own weaknesses, and watch your swimming dramatically improve.
ZONE CLARITY
We all want to get the most from our workouts. Using training zones to dictate the intensities of our efforts is one of the best ways to maximize the ROI from every session.
However it can be complicated to understand, calculate and apply zones to your training program.
Fortunately master coach Joe Friel cuts through the confusion in his comprehensive guide to setting up your training zones. He offers various options for benchmarking your lactate threshold for swimming, cycling and running.
Use his easy-to-follow instructions and soon you’ll be fitter and faster in all three disciplines.
SWIM TEMPO
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 on Tempo Trainers and other innovative FINIS products by using the coupon code TRIWIRE at checkout. Get on it!
LET’S GO FAST
By this time of year, your aerobic endurance should be well established. Now’s the time to build upon that solid base and improve your speed and strength.
For coach Alun Woodward, “speed” does not mean “all-out sprinting”… it means introducing segments of precisely controlled faster pacing.
Experiment by adding small sets of higher intensity, like these examples of bike and run workouts, and you’ll unlock advances in your economy and speed.
HOW MUCH & WHEN?
Triathletes need strength training, but many truly don’t know how to fit it in.
According to strength & conditioning coach Kriss Hendy, you need 2 to 3 sessions per week for meaningful benefits. Check out his suggestions for various ways to integrate bodywork into your busy schedule.
He also addresses whether you should strength train before or after your swim, bike and run workouts, and if you should continue strength train during race season.
By adopting his advice, you’ll enhance your triathlon performance by strength training the right way.
QUICK HIITS:
- Above Average
If you have a half-distance triathlon scheduled for the second half of the year, then you’ll appreciate this analysis of average times for the IRONMAN 70.3. Compare how you stack up to the mean performances in your age group for overall race time and in each discipline.
- 12-Minute Truth
The Cooper Run Test has stood the test of time as a straightforward way to measure aerobic fitness. After a generous warmup, run as far as you can in 12 minutes. Enter your results into this calculator and instantly get your estimated VO2 max.
- Bigger, Stronger & Faster
The optimal weight of an athlete is largely based on certain fixed metrics, like bone and organ mass. Lighter weight is not always faster. Lose too much weight and you’ll risk diminished VO2 max and power output.
Carefully Curated Triathlon News for June 29, 2023
IN THIS EDITION…
- How to prep for a hot race
- David McNamee’s 70.3 bike tips
- Is sugar bad for triathletes?
- 20 tips for faster triathlon swimming
STRAIGHT TALK 20
Triathletes don’t have time to waste, so you’ll appreciate some straight talk from coach Joe Filliol as he outlines his 20 rules for faster triathlon swimming.
Although swimming accounts for the smallest portion of your overall race time, Filliol makes a powerful case for why developing swim fitness is so crucial to overall performance.
His nuggets clarify the most important drivers of improvement, and call out numerous mistakes that most of us have made in our swim training. Apply his advice and focus on what matters most… Only then will you experience substantive progress.
FEEL THE HEAT
The thought of racing in a hot, tropical environment can strike fear into even the most experienced triathlete.
The good news is that you can prepare for these extreme conditions by employing a straightforward heat acclimation protocol in the weeks leading up to your event.
This comprehensive and practical guide by MyRaceKit describes how to most efficiently acclimate to anticipated heat stress. It provides options for using relatively accessible tools like hot tubs and saunas to achieve your desired adaptations… all without compromising your training.
RIDE TO WIN
2x Kona podium finisher David McNamee knows how to ride his TT bike.
In this article he offers 4 tips for improving your IRONMAN 70.3 bike split and shares a few of the secrets behind his medal-winning rides.
He also describes two of his favorite bike sessions that will develop your cadence, strength and pace.
REAL FIREWORKS
To help Americans celebrate Independence Day, Ekoi Helmets is launching some of its own fireworks… by offering a whopping 50% off everything on its website.
Experts in lightweight and aerodynamic protection, Ekoi meets the uncompromising standards of 4 teams in the pro cycling peloton.
Ekoi also produces the official helmet of IRONMAN, and is worn by champion triathletes like Patrick Lange, Annie Haug and Rudy von Berg.
These amazing 50% off discounts are good from now through July 5, so don’t miss out!
SUGAR TIME
Global health experts preach about the risks of eating too much sugar, but the fastest and fittest athletes fuel their best performances on high amounts of carbs. How can we reconcile these two apparently contradictory positions?
Asker Jeukendrup cuts through the confusion in his examination of athletes’ consumption of sugars.
Research indicates that high sugar intake – when offset by elevated metabolism during exercise — creates no negative health effects. The sugars ingested during exercise are used to satisfy your increased energy demands and help restore depleted glycogen.
QUICK HIITS:
- Otherworldly
Triathlon history was made last weekend in Roth, Germany where Daniela Ryf and Magnus Ditlev shattered the best-ever full-distance times with their utterly dominating races. While there were other impressive performances on the day, these two champions reset the standards of our sport.
- Freestyle Pyramid
If you’re in need of a fresh swim workout, then look no further than India Lee’s long distance pyramid. With options for every ability, this challenging session will teach you how to hold race pace.
- In a Hurry
Are you looking to improve your running as quickly as possible? Then check out coach Jason Fitzgerald’s 4-part framework for developing endurance and speed. Simple… but not easy!
Carefully Curated Triathlon News for June 22, 2023
IN THIS EDITION…
- 5 tips for faster open water swimming
- The perfect 70.3 brick session
- Road to a 10-hour IRONMAN
- Avoid these 3 taper mistakes
- Discover your best running cadence
TAPER TROUBLES
There are many ways to refine your pre-race taper, and maybe even more ways to get it wrong.
To arrive at the start line in an optimal state – both physically and mentally – avoid coach Jeff Gaudette’s 3 common tapering mistakes (and do this instead).
The ideal taper is a balancing act between sharpening and resting. Follow these tips and you’re likely to get it right.
PURPOSE-BUILT BRICK
Do you want to improve your 70.3 performance? Then it’s time to incorporate workouts designed specifically for that race distance.
Coach Philip Hatzis offers up one of his favorite brick workouts for the demands of middle-distance racing. It includes just the right combination of intensity and endurance required to achieve a breakthrough result.
ROAD TO 10 HOURS
In this classic article, coach Russell Cox shares his path to a sub-10-hour IRONMAN. While everyone’s journey is different, there is plenty to learn here.
Nearly every week he averaged under 20 hours of training, divided among 4 sessions per discipline. He optimized his training efficiency by defining the purpose of each workout. The bulk of his time was spent on the bike.
Despite a well-structured training program, like many of us, his race didn’t go according to plan. However, thanks to his solid foundation, he gave himself a generous cushion for when things got tough in the latter half of the run, allowing him to ultimately achieve his goal.
TRAVEL LIKE A CHAMPION
If you’ve qualified for a championship triathlon – whether in Kona, Milwaukee, Nice or Lahti – then you know that success depends on attention to every detail.
You’ve obsessed over your training, equipment and nutrition… But what about your travel?
Experienced athletes know that a race can be ruined if a bike goes missing, an airline connection is missed or they get stuck in a noisy hotel.
For more than 35 years Premium Plus Sports Travel has provided all-in-one travel and logistics for triathletes who leave nothing to chance. Check out their comprehensive travel packages to triathlon’s major events.
Athlete-based itineraries, onsite concierge services, gear rentals, and more… Book with Premium Plus Sports Travel for an optimal championship experience.
SPEED IN THE OPEN
Champion swimmer Adam Walker provides a fresh perspective on triathlon swimming in his video, 5 tips for better open water technique.
His take on body rotation, body position and balance are especially interesting for any triathlete who is searching for more speed.
Experiment with his advice during your next open water session to go faster and save energy.
TURNING THEM OVER
One proven way to log faster, more sustainable IRONMAN marathons – and reduce the risk of injury — is by increasing your running cadence… usually with a shorter, quicker stride.
Triathletes often display a relatively slow stride frequency after getting off the bike. Combined with heel striking, this amplifies the pounding forces that transmit through the body with every step.
Research indicates that increasing turnover by 15% reduces the loading of hips and knees.
Learn how to gradually increase your stride rate with Allie Burdick’s drills for raising your running cadence. As leg speed increases, you’ll likely reduce the impact on your body and improve your biomechanics. Just what we need in the long run.
QUICK HIITS:
- Taylor Made
Just like pro cyclist and triathlete Cameron Wurf, IRONMAN 70.3 World Champion Taylor Knibb has become a 2-sport professional by signing with pro cycling team Trek-Segafredo. Always somewhat of a cycling prodigy, she’ll be put to the test at this weekend’s USA Cycling National Championships in Knoxville.
- Core Values
A strong core is vital for triathlon, but core strength training needn’t be complicated. Check out Dan Go’s 5 daily core exercises that will deliver improved performance and injury resistance.
- Keeping Up With the Jones
Join Mike Reilly in his wide-ranging conversation with Olympic medalist and multiple world champion and triathlon legend Michellie Jones. Learn what drives her competitive fire and how she now channels that intensity into her coaching business and equestrian sports.
Carefully Curated Triathlon News for June 15, 2023
IN THIS EDITION…
- 9 bike workouts for IRONMAN success
- Why metabolic flexibility is so important
- 2 proven pull buoy strategies
- Avoid these 5 recovery myths
- 6 tips for faster marathons off the bike
RUN FOR DOUGH
To race to your potential, you must finish your IRONMAN with a strong marathon.
Unfortunately most triathletes don’t come close.
Run the race you know you have inside you with Matt Fitzgerald’s 6 tips for faster IRONMAN marathons.
According to Fitzgerald a strong triathlon run is built brick by brick (pun intended). It relies on a solid foundation of bike strength, fueled by a carefully honed – and practiced – nutrition strategy.
Triathlon running is different. After reading this article, we think you’ll approach your own training with a new perspective.
BUOY OH BUOY
A favorite triathlon swim accessory is the pull buoy. You probably have one in your gear bag now. But are you using it correctly? Or is it simply a crutch that reinforces poor body positioning?
In this article Andrew Sheaff provides 2 great strategies for using a pull buoy that will improve your mechanics and increase your stroke rate.
His drills and tips will help you take advantage of the pull buoy to move more water and generate more speed.
RECOVERY MYTHOLOGY
We want to get the most from every workout, especially the hard ones.
Recovery is where the gains are made. Unfortunately, many athletes unintentionally undermine their toughest sessions by practicing outdated or unproven recovery modalities.
Coach Jeff Gaudette outlines 5 of the most common recovery mistakes he observes among distance runners (and we see among triathletes).
Avoid these post-workout practices and you’ll enhance your recovery and lock-in the training adaptations you need.
UP, PERISCOPE
When FINIS introduced the first swimmer’s snorkel, it revolutionized how coaches taught stroke technique.
By eliminating the distraction of rotating to breathe, the snorkel allows swimmers to focus on their rhythm, body position and alignment.
Every triathlete should have the FINIS Stability Speed Snorkel in their transition bag, and drill with it regularly.
As a TriathlonWire reader, get 20% off your purchase of the FINIS Snorkel and other world class swimming accessories by using coupon code TRIWIRE at checkout.
RIDE WITH PURPOSE
Cycling endurance, strength and speed are required for long-distance triathlon success, and demand more than just lots of long Zone 2 rides.
Kona age group recordholder and coach Dr. Dan Plews breaks his training into 3 well-defined phases: building the base, developing race-specific strength, and sharpening for the event.
During each phase he performs various combinations of his 9 types of bike sessions, each with its own purpose.
By understanding when and why to schedule these workouts, you can intentionally build the cycling performance you need for an exceptional race.
CAN’T SUGARCOAT IT
For optimal long-distance fueling, it’s vital to strike the right balance between fat and carbs in your diet. Coach and sport scientist Alan Couzens explains why.
Low carb, fat-focused athletes produce less energy per liter of oxygen. However “sugar burners” are susceptible to running out of fuel after about 3 hours of racing.
That’s why metabolic flexibility is crucial for long endurance events. Train your body how to use both carbs and fats, and you’ll reach a higher level of performance.
QUICK HIITS:
- Handle This
For all you indoor cyclists, check out the new Zwift Play controllers that attach to your handlebars. According to DC Rainmaker, they’re surprisingly useful and provide new levels of in-game precision and engagement.
- It’s Nice, But…
A recent Slowtwitch survey revealed that over 3 times as many triathletes want to qualify for IRONMAN World Championships held in Kona compared to when they’re held in Nice (survey results in sidebar).
- 3 Long Tips
American pro Sam Long is a beast on the bike. His 3 tips for faster cycling aren’t complicated, but have proven to be very effective!
Carefully Curated Triathlon News for June 08, 2023
IN THIS EDITION…
- Minimum viable strength training
- Galloway Method for an IM run PR
- Stretch cord sequence for faster freestyle
- 5 variables to nail a successful taper
- Cam Wurf reveals tips for a better bike leg
TALE OF THE TAPER
The pre-race taper is a vital phase of long-distance triathlon training. Its goal is to reduce overall training load in the weeks prior to competition to decrease fatigue and optimize race performance.
But do you actually know what makes a taper effective?
Carol Passarelli examines the cardiovascular, metabolic and neuromuscular impact of the race taper. Then she applies this science to the 5 variables of a successful pre-race taper, and suggests how you might manage repeated tapers in a busy racing season.
CAM SPEED
Records come and go, but Cameron Wurf has arguably been the best and most consistent IRONMAN cyclist over the past few years. That should be no surprise, since his “day job” is riding in the pro peloton for the INEOS Grenadiers!
In this video Cam shares 5 refreshingly practical tips for improving your triathlon cycling.
Learn where he’d spend his hard-earned money to gain more bike speed. Hear his take on aero helmets, and how to manage the inevitable bad patches in a race. His tips can be adopted by triathletes at all levels for better IRONMAN riding.
BAND PRACTICE
Resistance bands are a valuable addition to your training gear. Not only are they effective for dryland strength training (especially for developing the shoulder rotators), they’re also ideal for pre-race warm-ups when access to the water is unavailable.
Take your stretch band sessions to the next level by following this comprehensive exercise progression for swimmers by Paragon Training. It will isolate and improve all aspects of the front of your stroke.
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!
THE GALLOWAY PR
For many time-crunched age-groupers, running the entire marathon in an IRONMAN can be challenging, if not impossible. Adopting an intentional run-walk strategy is often the best solution for posting your best possible run time.
Called the Galloway Method, it involves frequent but short walk breaks scheduled throughout the run, starting from the very beginning. Studies indicate that the Galloway Method produces less muscle fatigue and pain, delivers steadier pacing and often results in impressive marathon splits.
Learn how to personalize the Galloway Method with the Magic Mile pace calculator to achieve your running goals… and don’t be surprised if you complete your next IRONMAN faster and more comfortably than ever.
LIGHT LIFT
What’s the minimum amount of strength training required to benefit long-distance triathletes?
According to coach and exercise physiologist Martin Spierings, it might be just one hour, divided into two 30-minute sessions per week.
Check out his series of 9 triathlon-specific exercises designed to add strength, prevent injury and improve movement economy. All it takes are some dumbbells and a desire to get stronger.
QUICK HIITS:
- Stuffed
Dr. Dan Plews dives deep into the topic of consuming carbohydrates while racing. He explains why it doesn’t make sense to try to ingest 120g of carbs per hour (and that it’s never wise to emulate the pros). Bon Appetit.
- Handy Tips
Achieving faster freestyle is a game of nuanced adjustments. Here are 4 common hand entry mistakes to avoid to improve your stroke and preserve the health of your shoulders.
- Rolling with TO
During the past decade, Tim O’Donnell quietly established himself as America’s top male lRONMAN triathlete, then shocked the sport by surviving an in-competition “widowmaker” heart attack. Get to know this humble and articulate star in Rich Roll’s recent podcast interview.
Carefully Curated Triathlon News for June 1, 2023
IN THIS EDITION…
- 4 proven workouts for better 70.3 racing
- Poker pacing to develop marathon speed
- Fresh cues for faster freestyle
- Strength training for the hips
- Delay age-related declines in performance
VINTAGE SPEED
Although we can’t outrace Father Time, by understanding the physiology of aging we can maintain and even improve our speed into our 50’s and 60’s.
As we enter our 50’s we experience drops in VO2max, testosterone and muscle elasticity (among other things). While not something any of us look forward to, it can be managed.
It turns out that our best defense against age-related performance decline is a more strategic approach to training, which prioritizes quality over volume. That means eliminating junk miles focusing on strength and scheduling ample recovery.
By learning how to evolve your training, you’ll slow the natural decline in performance and continue full speed towards your triathlon goals.
POKER PACING
Former pro and respected author Gordo Byrn has a surprisingly simple method for dialing in your IRONMAN run speed. He calls it Poker Pacing and it’s based on the concept of Green Zone training.
Designed to reveal your stamina, fatigue resistance and pace control, the Poker Pacing workout is a 1-to-2-hour session that’s separated into pace-based thirds. The intensity of each third builds very slowly and is guided by heart rate.
Learn how to harness the power of Poker Pacing to reach new heights in training consistency and your best run performance ever.
ESSENTIAL HIPS
Not sure where to begin your strength training? Then coach Andrew Simmons wants you to start with your hips.
Hip strength is vital for the mechanics of all three triathlon disciplines.
Follow his 9 hip exercises for balance and strength. You’ll feel a difference in your freestyle kick, on long rides and deep into the late stages of a run.
WINNING TRAVEL
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.
Carefully Curated Triathlon News for May 25, 2023
IN THIS EDITION…
- Tips for in-season strength training
- Why you need to master the 2-beat kick
- Personalized fueling plan for IRONMAN 70.3
- Get the most from back-to-back long rides
- Workouts that lock-in your run pace
NAILING RUN PACE
Our long runs are precious workouts. They require longer recovery time than our bike sessions and swims, so we can’t afford to do too many of them. That’s why it’s critical to make each one count.
Age group champion, Olympian and coach Chris Hauth offers his personal tips on how to determine the length and intensity of the long run based on your fitness and goals.
He also shares his perspective on the 3 different types of long runs and offers 7 long run workout recipes that will keep you mentally fresh and deliver top results.
BACK-TO-BACK
If you’re struggling to find enough training time, then consider scheduling two long rides on the weekend.
These 2-day training blocks cause significant muscular and cardiovascular overload, resulting in adaptations that lead to improvements in performance.
To get maximum benefit from back-to-back long days, focus on intentionally managing your fueling and recovery throughout the weekend.
For master coach Chris Carmichael, details matter. Follow his 6 detailed tips for riding stronger on back-to-back days. His advice will help you make the most of your valuable weekend training.
2-BEAT
After surviving the intensity of the first 400m of the swim start, many triathletes prefer to settle into a 2-beat kick.
A 2-beat kick offers numerous advantages including a lowered heart rate, improved streamlining and more speed for the effort. It also amplifies the connection between your kick and core, helping to initiate a more effective body rotation.
The secret to an effective 2-beat kick is proper timing. In this video Brenton Ford presents a useful method for mastering this subtle skill. With a 2-beat kick in your toolkit, you’ll complete your swim more efficiently and enter T1 ready to ride.
RESTOCK NOW
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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.
Carefully Curated Triathlon News for May 11, 2023
IN THIS EDITION…
- Why fartleks are ideal for triathletes
- Body rotation: the key to faster freestyle
- You need to be doing over-unders
- How to avoid intensity blindness
- 10 truths for faster bike splits
CYCLING COMMANDMENTS
For many of us, getting faster on the bike is the best way to significantly improve our IRONMAN finish time.
These days there are plenty of devices, diets and hacks that promise to improve our cycling but, as coach Chris Carmichael reminds us, these are often distractions that prevent us from making real progress.
Getting faster isn’t complicated, but there are no shortcuts. Apply his 10 fundamental truths about bike training to your own program and watch your bike splits drop.
AVOID INTENSITY BLINDNESS
Research has confirmed that training 80% of the time at lower intensities, and just 20% at higher efforts, delivers optimal benefits to endurance athletes.
However, many of us spend most of our training in the “messy middle,” at moderate intensities that prevent us from realizing the full benefits of our workouts.
According to coach Matt Fitzgerald, properly managing an 80/20 program starts with slowing down what you perceive to be low intensity sessions. Most of us tend to train slightly too hard, shifting us into that moderate intensity rut.
Follow Fitzgerald’s useful tips to get training intensity under control, and watch your progress accelerate.
PERFECT ROTATION
Did you know that, in properly executed freestyle, the hips do not rotate at the same time as the shoulders?
You can perfect the transfer of energy between the arms and legs during your freestyle stroke – generating more power — with a short pause in your body rotation. This will help you stay taller and more streamlined for longer, preserving speed.
Check out this interesting video that illustrates the nuances of this critical skill, and learn useful drills and cues to improve body rotation for faster swimming.
TECHNIQUE IS EVERYTHING
The secret to better swimming is an obsessive commitment to improving your technique. The purpose-built swim products by FINIS will get you there faster.
Their first-to-market Stability Snorkel teaches proper head position and facilitates critical drills.
A wide variety of Paddles helps to optimize hand entry & exit, and various phases of the catch and pull.
The innovative design of their Edge Fins promotes a kick that starts at the hips and not at the knees.
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HURTS SO GOOD
If you want to improve how you manage the accumulation of lactate while cycling at or above your FTP, then consider the over-under workout.
The “over” segments of the workout flood your body with lactate and other metabolic byproducts (which can be quite uncomfortable!), and the “under” segments allow a brief and partial recovery.
With repeated over-under workouts, your body becomes more efficient at lactate management. You’ll also accrue significant time at high intensity, and develop mental toughness.
If you’re ready to tackle this challenging workout, then check out these 4 over-under formats offered by Meghan Kelley.
SHIFTING GEARS
For developing aerobic capacity and improving running efficiency, it’s hard to beat the fartlek session.
Devised by Finnish coaches in the 1930’s, it’s become a mainstay of competitive runners and triathletes everywhere.
Unlike typical intervals, where it’s common to stop between efforts, fartlek workouts blend a variety of nonstop efforts to challenge multiple energy systems in one extended session.
Olympic coach Ben Bright thinks fartleks are ideal for triathletes, because they require you to run well when fatigued… Just like after getting off the bike during a race. Give his favorite fartlek workout a try and you’ll quickly understand the power of this classic session.
QUICK HIITS:
- Better in the Open
Jan Sibbersen holds the Hawaii IRONMAN swim record and now heads his own wetsuit company. He recently released a beautiful series of short videos designed to improve your triathlon swimming proficiency. Apply his practical tips for more speed and confidence in open water.
- Purposeful Fatigue
In this fantastic Twitter thread, coach Steve Magness describes how to properly manage your effort throughout a HIIT workout to maximize the high intensity stimulus, reinforce good mechanics, and make the entire workout count.
- Up We Go
Inject some power into your run with regular hill repeats scheduled into your workout rotation. This diabolical hill pyramid will definitely build strength and speed that you can call on during the later stages of your next IRONMAN run.
Carefully Curated Triathlon News for May 18, 2023
IN THIS EDITION…
- 12 Training rules of Lucy Charles-Barclay
- Dial in your IRONMAN pacing
- Laura Siddall’s swimming breakthrough
- 7 Required runs for long distance success
- How to build cycling endurance & speed
LONGER AND FASTER
To be competitive at IRONMAN, we must build a bulletproof base of endurance and enhance our speed. How can we do both?
Hunter Allen, co-author of Training and Racing with a Power Meter, suggests how to achieve these seemingly opposing objectives.
He explains how to plan and execute an effective endurance ride (based on your fitness level), and how to determine the ideal pace and distance of your tempo sessions.
Then he shares his advanced Kitchen Sink workout that combines both endurance and speed that will really boost your engine and improve your long distance triathlon performance!
IRON PACING
Regardless of your fitness, if you don’t effectively execute the right IRONMAN pacing plan, then you’re destined for disappointment.
This requires holding back in the early stages, precise fueling management, and an intimate understanding of your zones 2 and 3 (all of which can be honed and rehearsed in training).
To make sure you’re on track, Joe Friel dissects each leg of the IRONMAN and provides his proven pacing strategies and tips for race day success.
HEAD OF THE CLASS
Laura Siddall is one of those rare triathletes who started swimming late (at the ripe old age of 29) but progressed to the lead pro pack and a top-10 finish in Kona. How did she do it?
Like many age groupers, Laura was always athletic and dedicated. But that wasn’t enough; swimming remained her weakness as she rose through the ranks.
Learn what led to her breakthrough and review Siddall’s 5 top tips for faster triathlon swimming. Hopefully her story will inspire you to take action.
CAMP WITH CROWIE
For the first time in 4 years, Craig “Crowie” Alexander is leading a triathlon training camp in the USA.
Don’t miss your opportunity to join this 5x world champion on July 9-15 for one week of training, personalized instruction and fun.
Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, you’ll be treated to (and challenged by) one of the best training grounds in the eastern USA.
In addition to the unparalleled curriculum, lux amenities, and a personal pre-camp phone consultation with Craig, TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50
Space is very limited, so book your spot today by making a no-risk deposit!
7 RUNS
With limited time to spend on any single discipline, it can be difficult to log an adequate number of run workouts.
Coach Josh Muskin helps you keep things straight with his 7 types of runs needed for a successful IRONMAN marathon.
He explains the importance of each session and prescribes exactly when you should perform them. Use this guide to confirm that you’re training as efficiently as possible.
TRAINING WITH LUCY
Journalist Yanar Alkayat was granted the unique privilege of shadowing superstar Lucy Charles-Barclay for a day.
The result is a rare glimpse into the world of one of triathlon’s top pros and reveals the 12 tenets of LCB’s training.
What’s particularly interesting is Lucy’s dedication to strength training and consistent commitment to rest and recovery.
Regardless of your level, you’re sure to learn something from Lucy’s IRONMAN training schedule.
QUICK HIITS:
- Why We Go Long
Physiologist and coach Alan Couzens reminds us of the magical metabolic benefits of long, slow workouts, including superior rates of fat oxidation. When’s your next 4-hour ride?
- Sneaky 7
When prepping for a shorter triathlon, sharpen your form with US national team member Erika Ackerlund’s Sneaky 7 swim workout. It’ll get you accustomed to swimming at race pace while maintaining good technique.
- Best Seat in Kona?
Triathlon guru Dan Empfield takes a close look at the most popular saddle among male pros at the 2022 Hawaii IRONMAN. While admittedly a bit of a curmudgeon when it comes to tri saddles, learn why he gives a thumbs-up to this particular model.
Carefully Curated Triathlon News for May 4, 2023
IN THIS EDITION…
- How long should your long run be?
- 4 myths of strength training
- How to calculate your best bike pace
- Integrate your swim kick for more speed
- Joe Friel’s guide to a marathon PR
FASTER MARATHONS
Master coach Joe Friel delivers the goods as he describes how triathletes can post a marathon personal best.
Increasing weekly volume is not the key. Instead, he wants you to get more efficient by focusing on these 6 fundamental workouts.
Then he explains how to organize these sessions into a 12-week schedule, which accommodates your swimming and cycling.
Finally he reveals how to put it all together on race day with a clever 3-phase marathon pacing plan.
POWER PACING
Pacing the bike leg of a triathlon is tricky business. It’s all too easy to over-bike in the heat of competition, only to pay dearly for your overzealousness with a poor run.
Coach Russell Cox offers a simple, flexible and easy-to-follow bike pacing strategy that utilizes your power meter.
It’s based on identifying two upper limits – or caps – of your targeted power output, then trying to stay beneath them during the race. The first cap dictates the effort of your steady-state riding, and the second governs your effort during surges and climbs.
Learn how to calculate your power caps, then practice them in training. They will help you race with more speed and confidence.
WHAT A KICK
Don’t allow your freestyle kick to be an afterthought. Use Brenton Ford’s 5 tips for improving your kick and make it an integral part of your stroke.
We especially like Ford’s concept of “Ballerina in a Bucket” to help visualize an efficient flutter kick with minimal drag. His tip on how to properly time your kick with your catch will allow you to generate maximum power from proper body rotation.
Ford is an expert in helping triathletes become better swimmers, and this video explains how to make your freestyle kick work for you.
DRESSED FOR SUCCESS
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HOW LONG AGAIN?
The long run is one of the cornerstones of IRONMAN training.
Coach Whitney Heins explains everything you wanted to know about the long run, but were afraid to ask. Included is a foolproof method to determine just how long your long run should be.
To cap off a successful race, you must get your long run right. This article will help you do it.
MYTHS OF STRENGTH
You’ve heard it before: “Weight training will bulk me up.”
That’s nonsense and, if it’s preventing you from integrating strength work into your triathlon training, then you’re making a critical mistake.
Strength training builds lean muscle mass, prevents injury and improves movement patterns (especially when fatigued).
Read about the 4 myths of strength training popular among endurance athletes, then get in the gym!
QUICK HIITS:
- Back in Action
Fast performances are built on core stability and a strong lower back. Check out Dan Go’s Twitter thread on the 4 pillars for building a stronger lower back. He demonstrates 7 proven exercises that improve your speed and durability..
- Odds in Ibiza
The PTO European Open comes to Ibiza, Spain this Saturday. Its star-studded men’s and women’s fields – energized by $600,000 in prize money — are guaranteed to serve up exciting competition. Get a handle on who has the best odds of a winning performance with this analysis by TriRating.com.
- Flora
Enjoy Jack Kelly’s conversation with Commonwealth Games and Olympic champion Flora Duffy in this episode of the How They Train podcast. Listen to her straightforward – but challenging – approach to training. Learn why she avoids brick workouts. Is this the greatest female triathlete of all time? You decide.
Carefully Curated Triathlon News for April 27, 2023
IN THIS EDITION…
- Ensuring long-term freestyle improvement
- How to train between “A” races
- Fuel your race like a pro
- 3 rules for better speed workouts
RULES OF SPEED
Your fastest swimming, biking and running should occur during training, not in the race.
You need high intensity sessions in your program and, in this article, coach Matt Fitzgerald outlines the right way to do them in his 3 rules of speed training for triathlon.
When executed properly, small doses of increased intensity enhance overall fitness and improve your fatigue resistance at faster speeds.
3 SIMPLE THINGS
Sometimes it’s hard to know where to start when trying to improve your freestyle.
That’s why we like this approach by Andrew Sheaff, where he presents 3 aspects of freestyle critical for sustained long term improvement.
You’re probably already familiar with the importance of body position, pulling technique and body rotation. Sheaff explains why each area is so critical and offers drills and cues that will result in immediate improvement.
CAMP WITH CROWIE
For the first time in 4 years, Craig “Crowie” Alexander is conducting a triathlon training camp in North America.
Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, athletes will be treated to one of the best training grounds in the eastern USA.
Participants will be immersed in one week of personalized coaching and instruction, while training side-by-side with this humble 5x World Champion.
Secure your spot today by making a no-risk deposit.
In addition to the unparalleled curriculum, incomparable amenities, and a personal phone consultation from Craig, TriathlonWire readers save $50 off their training camp tuition with the coupon code TRIWIRE50
PRO FUELING
In this informative video, South African pro Leon Chevalier shares his winning IRONMAN fueling plan.
Chevalier is a heavy sweater and has trained himself to consume over 100 gm of carbohydrates per hour, so fueling precision is critical.
He describes how he schedules and audits his consumption of calories, electrolytes and hydration throughout the event. He explains where he carries his nutrition to be almost entirely self-sufficient throughout the ride, while remaining streamlined and aero. He also reveals how he begins the run well-fueled.
One thing’s clear, Leon knows his numbers! Follow Chevalier’s lead and repeatedly validate your own fueling plan during training. It’ll build confidence, eliminate guesswork and result in a great day at the race!
TWEEN TRAINING
Most of us diligently follow a training plan during the last 12 to 18 weeks before a major race.
But what about during the periods between these event training cycles?
It turns out that many athletes simply noodle along with unstructured “maintenance training.” Unfortunately doing so prevents breaking through plateaus and inhibits the continual accrual of fitness and speed.
In this article coach Jeff Gaudette discusses how to avoid this mistake by dialing down the intensity of your training while intentionally addressing your weaknesses. This type of smart and specific program ensures continued improvement between race training cycles.
QUICK HIITS:
- Fizzy Logic
More and more endurance athletes are experimenting with topical and ingestable bicarbonate formulations, hoping to decrease the accumulation of lactate in muscles. Tadej Pogačar’s coach, Dr. Iñigo San Millán, is not buying it. Check out why he says the science just doesn’t support the products’ claims. Buyer beware.
- Highest Bidder
If you’re having difficulty qualifying for a world championship but are determined to experience the top events in our sport, then IRONMAN Foundation’s annual charity bib auction might be for you. Five entries are available to the highest bidders for each of 2023’s three World Championship races. Loosen up your paddle arms and wallets… all proceeds go to deserving organizations in the local host communities.
- Science Between the Cheat
Doping is cheating. Regarding the illegal use of EPO, it provides massive performance benefits and an unfair advantage. Respected sports scientist and coach Dr. Dan Plews explains how and why EPO is such a powerful PED, reminding us why triathlon needs more drug testing and vigilance than ever before.
Carefully Curated Triathlon News for April 20, 2023
IN THIS EDITION…
- Dialing in 70.3 bike pace
- Tendon strength for more speed
- Balancing aerobic and anaerobic workouts
- 10 freestyle mistakes and their fixes
- Maximizing training ROI
TRAINING ROI
In a fascinating self-experiment, coach Conrad Goeringer tried to post a sub-10 IRONMAN on just 10 hours of training per week.
Goeringer outlines his 4 principles for time-strapped triathletes, and describes what he emphasized – and what he sacrificed – to obtain the fastest possible result with the least possible training.
He shares his thought-provoking and somewhat controversial views on indoor bike sessions, time in the pool, run frequency and nutrition.
Clearly Goeringer is a talented triathlete, and he pushed the limit to make a point. We’re not advocating for such minimal training, but this will get you thinking about how a well-structured, low-volume plan can lead to good results.
SPEED & DISTANCE
If marathon running is predominantly an aerobic activity, then why do we perform anaerobic workouts?
In this article Adam Rabo clearly explains why we need both aerobic and anaerobic training for the best race results possible.
He describes the 5 main benefits of aerobic training, and provides useful examples of aerobic workouts that you should be doing. He outlines 3 reasons why anaerobic running is so important and, again, provides sample workouts for long distance runners.
When properly integrated into your training week, the right combination of aerobic and anaerobic workouts will improve your endurance and make you faster.
WEAK LINKS
Even the best swimmers can benefit from an occasional analysis of their freestyle stroke. Correcting the smallest flaws will improve speed and efficiency.
To help you evaluate your own technique, coach Christina Dorrer presents the 10 most common mistakes in freestyle.
Accompanying the description of each mistake is a concise explanation of how to correct it, including the best drills. Use this as a roadmap to review and improve your stroke mechanics.
FINE-TUNED FUELING
UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.
UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.
Best of all, the flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.
We require steady energy and sharp mental focus throughout the race day. That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their performances.
As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
HALF BIKE
A well-executed 70.3 bike leg is achieved through a combination of optimal fitness and precise pacing.
Coach Alison Freeman provides 3 essential IRONMAN 70.3 cycling workouts that will elevate your skills and confidence for race day. These are specifically designed for the last two to eight weeks prior to your event.
We especially like her session that validates your race pace. Once successfully completed, you’ll know that you’re on track for great performance!
STRONGER GRISTLE
Interested in building more power for running and cycling? Then you should focus on enhancing your tendon and ligaments.
Tendons connect your muscle to bone, and ligaments connect bone to bone. Together they deliver elastic recoil to help us perform with more speed and power.
Due to their limited blood supply, developing strength and optimal elasticity in tendons and ligaments takes time. Coach William Ritter outlines 3 ways to build strength in connective tissue, which can be easily integrated into your current training program.
Follow his advice and you’ll improve your running and cycling economy while reducing the chance of injury.
QUICK HIITS:
- Heads Up
Improve your next triathlon swim with this race simulating head-up water polo drill. It forces you to maintain a strong forward catch… otherwise you’ll sink.
- Race from Strength
Master coach and 6x IRONMAN World Champion Mark Allen offers up a brief but powerful tip on pacing your next race. Follow his advice and don’t be surprised if you have your best finish ever!
- Miles of Music
Strava’s latest update provides integration with music streaming service Spotify, allowing athletes to control their favorite playlists or podcasts directly from the Strava app.
Carefully Curated Triathlon News for April 13, 2023
IN THIS EDITION…
- 3 marathon speed workouts
- You need protein before bedtime
- 9 reasons why you’re slower in open water
- Plyometrics for runners
- Yes, VO2 max can be improved
OPEN FASTER
If you’ve been exclusively training for months in the pool, it can be challenging to transition into the open water as you ramp up towards your next race.
It’s not uncommon for triathletes to be up to 10 seconds per 100m slower when not following the black stripe.
Coach Dan Bullock explores 9 reasons why you might be slower in open water than the pool. He also provides solutions that can immediately improve your speed.
Review each point and consider if any are affecting your performance. Triathlon swimming is different, but it doesn’t have to be slower.
MAXXING VO2 MAX
Many old-school endurance athletes incorrectly believe that your VO2 max is genetically capped, and you’re stuck with what you’re born with. Fortunately, science has proven that VO2 max is quite trainable.
That’s good news, because your VO2 max is synonymous with your maximum aerobic capacity. It’s a relief to discover that it can be improved through proper training.
Coach Jim Rutberg explains the 5 factors that combine to contribute to VO2 max, and which ones are trainable.
He goes on to describe the types of workouts that most effectively improve VO2 max, and why long-distance triathletes should consider VO2 max training early in the season.
A LITTLE JUMPY
Plyometrics can enhance running economy, power, and speed. However most athletes aren’t clear about what plyometrics actually are and how they benefit your performance.
In this comprehensive article by exercise physiologist Heather Hart, you’ll learn how plyometrics train muscles, connective tissue and the nervous system.
You’ll also discover the 7 reasons why they’re so beneficial for runners.
Hart concludes with recommendations on how and when you should perform plyometrics, and provides numerous examples of effective plyometric exercises.
CAMP WITH CROWIE
If you’re building towards a late-season “A” race, or just want to take your performance to the next level, then you owe it to yourself to attend Craig Alexander’s summer training camp.
Participants will be immersed in one week of personalized coaching and instruction, while training side-by-side with this humble 5x triathlon World Champion.
Hosted at the exclusive First Bourn estate in the Blue Ridge Mountains outside Asheville, NC, athletes will be treated to one of the best training grounds in the eastern USA.
This is Crowie’s first US-based camp in 4 years, so spaces will fill up fast. Secure your spot today by making a no-risk deposit.
In addition to the unparalleled curriculum, incomparable amenities, and one-on-one follow-up from Craig, TriathlonWire readers can save $50 off their training camp tuition with the coupon code TRIWIRE50
Crowie and his team are committed to making you a faster triathlete because, after all, Faster Triathlon is Fun!™
TRACKING SPEED
To run your best marathon, logging the appropriate mileage is a given. But you also must ensure that you’re performing the right type of speedwork.
Toronto-based coach Marley Dickinson shares 3 tough track workouts for marathon speed.
These sessions are designed to teach your body to clear lactate more efficiently, grow accustomed to race pace… and build mental toughness.
BEDTIME SNACK
Adequate protein consumption throughout the day is important for muscle repair and protein synthesis. Most experts believe that you should aim to ingest 1 gram of protein per pound of body weight.
In order to hit that ambitious target, nutrition scientist Mike Ormsbee suggests that you consume protein before bedtime.
Not only does pre-sleep protein help you achieve your daily protein intake goal, it also helps prevent overeating the next morning.
And, despite popular belief, it does not contribute to overnight fat gain!
Learn what type of protein is best for your late night snack, and go to bed knowing that your recovery continues as you sleep.
QUICK HIITS:
- Hoff Season
Get to know one of America’s most accomplished long distance triathletes and pick up actionable tips for your own triathlon goals through Mike Reilly’s conversation with 4x IRONMAN winner Ben Hoffman.
- Into the Arena
Have you ever wondered how a pro prepares for the unique competitive format of the Super League Triathlon Arena Games? If so, then you’ll love this behind-the-scenes video by Olympians Marc & Helen Jenkins as they describe the training Helen did for the London event.
- Cam’s Cobbled Brick
Perhaps the most time-crunched triathlete we know is Cam Wurf (who also happens to be a pro cyclist riding for the INEOS Grenadiers). After completing the grueling 257 km Paris-Roubaix classic last Sunday, he squeezed in a second workout by running a half marathon that afternoon in 1:26. We call that a cobbled brick!
Carefully Curated Triathlon News for April 6, 2023
IN THIS EDITION…
- Fine-tune your 70.3 fueling
- Master freestyle arm movement
- 2-part cycling intervals
- 5 days of swim drills
- How to integrate speed work
NEED FOR SPEED
You need speed work in your training. It familiarizes you with intensities you’ll experience while racing and enhances your fitness.
Coach Matt Fitzgerald believes that you can safely incorporate speed work by following 3 simple rules.
The good news is a little goes a long way, and more is probably not better.
Speed work is a vital component of triathlon training, but Fitzgerald spells out exactly how to make it work for you.
HIGH TORQUE HILLS
As a long distance triathlete, your goal is to ride for hours at a consistent intensity just below your aerobic threshold.
To do so, you must engage as much muscle as possible for this challenging and sustained effort. You even want to recruit some of your fast twitch muscle fibers and train them to perform aerobically, too.
For optimal adaptation, Chris Case recommends this killer 2-part cycling hill workout. His prep set fatigues your slow twitch fibers by depleting their glycogen. Then the main set forces the fast twitch fibers to contribute.
What’s the secret to this session? Seated, low cadence climbing. Learn how to integrate this bike workout into your training, and watch your stamina and speed improve.
UNLOCK THE MYSTERIES
Use this elegant and concise video to unlock the mysteries of one of the most challenging concepts of freestyle swimming: arm movement.
Renato Machelett breaks down freestyle arm movement into its 6 critical components, and provides actionable tips you can immediately apply to improve your stroke.
You’ve never seen anything quite like this for improving your swim technique!
WINNING TRAVEL
Traveling to races is expensive. That’s why we’re excited to introduce you to TripBeat!
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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.
Carefully Curated Triathlon News for March 30, 2023
IN THIS EDITION…
- 10 dryland drills for freestyle
- The path to higher cycling power
- Fix your dropped leading arm
- How to leverage race-specific workouts
PRINCIPLES OF POWER
Dr. Martin Bonnevie-Svendsen shares 5 science-based principles for building more cycling power.
What makes these principles unique is that – for optimal results – they must be completed in a purposeful order.
Bonnevie-Svendsen explains why the gradual increase of training load is paramount to achieving success as an endurance athlete. He also convincingly argues why it’s unwise to blindly follow the training intensity distribution of the professionals.
Whether you have a coach or follow your own program, this is an immensely valuable presentation. Bookmark it and refer back to it often. Consider it your operator’s manual for faster bike splits.
GET SPECIFIC
If you want to run to your potential in your next event then — during the last 4 to 6 weeks prior to competition — make sure to include workouts that are race-specific.
Doing so will ensure that you’ll accrue the adaptations required to perform at your best.
Coach Jeff Gaudette reveals multiple race-specific workouts for popular distances from 5k to marathon, and explains the physiological rationale behind each. Integrate some of these sessions into your race build-up, and you’ll find yourself running faster than ever.
FASTER WITH FINIS
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a better, faster and more efficient triathlon swimmer.
We especially like their Slide Dryland Trainer stretch cords. Their clever design provides constant (not variable) resistance throughout the swim stroke cycle. They’re perfect for pre-event warmup when we can’t get into the water before the race start.
We also love the Freestyler paddle for reinforcing a good catch, pull and stroke finish… It’s a game-changer for open water swimmers like us.
TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.
FIX THE DROP
Coach Brenton Ford addresses one of the most common problems observed in age group triathletes: dropping the lead arm when turning the head to breathe during the swim.
When this occurs, it prevents an effective hold and catch, thereby slowing you down.
According to Ford there are 5 main reasons why the arm drops, and he analyzes each one. Watch this video to determine if you’re guilty of any of these mistakes. If so, then apply his fixes and drills and you’ll soon be swimming faster freestyle.
DRY 10
For more speed and technical improvement in your freestyle, add some swim-specific strength training to your weekly routine.
Elite swimmer Benjamin Strydom shares his 10 favorite dryland exercises that will positively impact all aspects of your stroke.
QUICK HIITS:
- How Much Faster?
Thanks to their buoyancy, wetsuits contribute to faster swims times. But just how much faster will you go on race day wearing neoprene? Watch Global Triathlon Network’s experiment that quantifies the wetsuit advantage.
- Sparks Will Fly
The 2023 North American IRONMAN 70.3 season starts this Saturday in Oceanside, California where a world championship caliber pro field will battle for their share of $50,000 in prize money. Watch the action live on OutsideTV.
- Not a Word
Triathlete Anthony Stark went 5 days without mentioning his IRONMAN Wisconsin finish, a span that smashed the previous world record by 36 hours. It’s unclear what caused his extended silence, but experts confirm it could not have been easy.
Carefully Curated Triathlon News for March 23, 2023
IN THIS EDITION…
- How fast do you lose fitness during a layoff?
- 6 open water swim workouts
- What causes cramping and how to treat it
- The importance of freestyle hand position
- Why you should slow down your long runs
LONG AND SLOW
Your long runs should be slow. Slower than your race pace, and probably slower than you think.
Every workout should have a specific goal, and the long run targets the aerobic energy system, which must be optimized in long distance triathlon. Properly executed, the long run builds endurance by activating the aerobic type-1 muscle fibers and teaches our bodies to burn fat more efficiently.
Need more convincing? Then check out these 8 reasons why long runs should be slow (plus learn when you should break this rule!)
So, save your faster running for intentional tempo and speed workouts, and level up your long runs by choosing the right pace.
INTO THE OPEN
With the IRONMAN season beginning in the northern hemisphere, it’s time to incorporate some open water training to refine your triathlon swimming skills.
Coach Craig Lewin offers these 6 triathlon-specific open water swim workouts that will make you faster. These sessions will help improve all aspects of your race-day swim.
Remember: training only long, slow distance in the open water is not enough. You must practice high intensity starts, entries & exits, and pace variations to prepare for the realities of competition.
LOSING IT
Whether due to injury, work or just life, we all are occasionally forced to take time off from training.
The question many of us ask is how long does it take to lose our hard-earned fitness?
Unfortunately, we lose aerobic fitness faster than we lose muscular strength. In fact, after just 3 weeks of inactivity, it’s common to see a 7% decline in VO2 max.
Exercise scientist and coach Amber Sayer breaks it all down for us. She explains that there are 5 factors that affect your rate of detraining. You can mitigate the impact of these factors by understanding which are most relevant to you.
The good news is that the fitter we are, the faster we can regain our fitness after an extended break.
NO MORE SPIKES & CRASHES
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.
Carefully Curated Triathlon News for March 16, 2023
IN THIS EDITION…
- Super-slow swim drills
- Boost carbs for faster performance
- Frodeno’s tips on full-distance preparation
- Importance of freestyle rotation
- 3 ways to increase your FTP
A HIGHER POWER
Most triathletes will spend about 50% of their IRONMAN race on their bike. That’s why it makes sense to dedicate a substantial portion of your training time to increasing your cycling power.
While there’s been lots of buzz recently about improving FTP by increasing your lower intensity Zone 2 riding, not all of us have the additional time required to realize the gains from this tactic.
Fortunately there are 3 ways to increase FTP. The experts at Source Endurance describe each of them – including how much time is needed to see results – so that you can determine which training method is best for you.
ROTATIONS
Your body rotation during freestyle is critical, but are you getting it right?
Proper rotation helps extend your reach, engage the powerful back and core muscles (not just your arms), and improves balance.
The sweetspot for a rhythmic and effective rotation is between 35 and 45 degrees to each side. Unfortunately it’s common for swimmers to under- or over rotate, or to rotate asymmetrically.
Study this short video by Swim360 to help you visualize and improve proper freestyle rotation.
UP TO IRON
When Jan Frodeno talks, smart triathletes listen.
In this article the GOAT shares his 10 top tips for moving up to full-distance events.
Learn why he avoids dieting, plays mind games to keep going during the late stages of the marathon, and prioritizes core strength.
This list of Frodeno’s proven and actionable advice will help create a framework to optimize your IRONMAN training and get the most out of your race day performance.
KICK IT UP A NOTCH
Since 2014 Craig “Crowie” Alexander has guided over 7,200 athletes to exceptional performances through his Sansego Triathlon Club.
Whether you’re building towards your “A” race, or aiming to maintain fitness and improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.
STC members are stronger, faster and more confident… Isn’t that your objective, too?
STC’s unparalleled training resources, elite team of coaches and experts, and a supportive community of triathletes like you are ready to take your racing to the next level.
For a very limited time, TriathlonWire readers can become part of this extraordinary multisport community and save $47 off an annual membership with the coupon code STC47OFF
With its 100% no-risk guarantee, there’s no reason not to join today! As Crowie always says: Faster Triathlon is Fun!
FEEDING TIME
Race day nutrition – a source of constant anxiety and confusion — is often considered triathlon’s “fourth event.”
Gain clarity on your body’s nutritional needs and learn how to construct a high carbohydrate fueling strategy by watching this concise and informative video by Dr. Alex Harrison.
He explains why you should be consuming up to 100gm of carbs per hour, even during events that are 6 hours and longer. He also reveals the factors that limit carbohydrate utilization during competition.
If you’ve ever had a poor race performance due to a fueling mistake, then you need to watch this video!
SUPER SLOW
Sometimes slower is better. That’s particularly true when trying to improve your freestyle.
Instead of hammering and flailing to hit every interval split, occasionally insert a set of super-slow swimming (SSS). Rather than looking at your watch, focus on perfect technique.
High-performance coach Olivier Poirier-Leroy delves into the benefits of super-slow swimming. He explains how to use it to expose any critical flaws in your stroke and regain your feel for the water. He also provides 5 tips for getting the most from SSS drills.
QUICK HIITS:
- Who Owns What
Thanks to Tim Heming, for the first time ever you can get a clear understanding of who is pulling the levers in our sport. Learn where your event registration money goes, and who owns what. It’s more intertwined than you might imagine!
- Where Do You Stand?
How do your performances stack up? Find out from this comprehensive summary of average and target times for triathlon’s most popular race distances.
- Rinny Moves On
A devastating sub-3-three hour run carried her to 3 IRONMAN World Championship titles and multiple Kona run course records. With one of the most decorated careers in triathlon, after 20 years as a pro Aussie legend Mirinda Carfrae finally called it quits. On behalf of our entire sport, we say “Thank you, Rinny!”
Carefully Curated Triathlon News for March 9, 2023
IN THIS EDITION…
- Freestyle audit for immediate improvement
- 3 proven VO2max workouts
- Why you need an overload training block
- Flexible fueling for faster racing
- How long before I benefit from a workout?
HOW LONG?
You’ve just performed a difficult threshold run. How long before you reap the benefits of that workout?
In this article coach Jeff Gaudette examines the 4 most common types of run workouts and explains when you can expect to realize their benefit after your body has responded and adapted to the training stress.
You’ll appreciate the nuanced analysis of speedwork, VO2max intervals, threshold sessions and long runs. Gaudette even provides a convenient chart that you can reference while planning your weekly workouts.
Of course how you respond to any specific workout is far different from how you develop and improve your energy systems over the long term. Nonetheless understanding how your body reacts to different types of run workouts will help you schedule your sessions and fine-tune your training load for maximal benefit.
OVERLOAD BY DESIGN
IRONMAN triathletes can derive great benefit from a training period that includes four or more consecutive days of cycling. Sometimes referred to as an “overload block,” it delivers massive physiological adaptations and helps build mental toughness.
Chris Case explores how to structure an overload block for maximum benefit. He maps out his day-by-day workouts from Thursday through Sunday, and discusses how best to manage your accumulating fatigue.
Through a combination of intervals designed to raise FTP, long aerobic rides, and sustained threshold efforts he keeps the volume and fatigue trending upwards. A successful overload block may require a full week of active recovery, but triathletes often find that it helps them bust through a training plateau and continue their improvement.
FREESTYLE AUDIT
Skilled swimmers make freestyle look so easy and effortless, while newbies often emerge from their swim leg in a deep energy deficit because they’ve been fighting the water and struggling with their stroke the entire way.
Nearly every triathlete can improve their freestyle. Use this guide by coach Fares Ksebati to walk through the 6 essential components of your freestyle stroke. Consider each one in relation to your own technique (perhaps with the help of some cellphone videos or on-deck instruction), and identify the weak links in your mechanics.
Once you’ve isolated the specific issues, it becomes much easier to choose appropriate drills and workouts to correct them. You’ll be swimming faster in no time!
PICK IT UP
A major problem of many triathlon swimmers is overthinking their freestyle stroke. By trying to focus on too many cues for improving technique, their stroke rate drops and they develop deadspots that kill their speed.
One way to avoid this is to increase your stroke rate by training with the FINIS Tempo Trainer Pro. With this unobtrusive underwater metronome, you can aim to raise your turnover to 35 strokes per minute (or higher). Doing so will smooth out your power curve and increase your efficiency.
Additionally a higher turnover is more conducive for success in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.
Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!
EXPANDED CAPACITY
Our ability to use oxygen while exercising – also known as aerobic capacity and measured as VO2max – is a key contributor to endurance performance.
Aerobic capacity can be improved by training at our maximal rate of oxygen consumption, but those sessions are challenging and, if not precisely controlled, can lead to burnout or injury.
Coach Matt Fitzgerald outlines 3 science-based workouts for improving VO2max.
These sessions allow you to accumulate time at very high effort by performing multiple short intervals at varying intensities. Include all three of these workouts into your training mix for variety while improving your aerobic capacity.
FLEXIBLE FUELING
Your body never uses just one type of fuel. You’re always burning both carbs and fat, but the relative proportion of each varies according to performance intensity. As intensity increases, metabolism of carbohydrates increases and our ability to utilize fat decreases.
As coach Jim Rutberg says, we want to train ourselves to reach a higher percentage of maximum power while still primarily relying on fat for energy. Doing so preserves our limited glycogen stores for when we need them most, and helps us avoid stomach distress caused by overconsuming carbs during a race.
Human performance scientist Corinne Malcolm provides a comprehensive explanation of how your body balances its fuel sources. She also discusses how you might become a more fat-adapted triathlete through strategic carbohydrate periodization.
Consider her approach of combining various nutritional strategies to attain metabolic flexibility. Doing so could elevate your race day results to new heights.
QUICK HIITS:
- Easy as Hill
As you ease yourself back into higher intensity efforts, give this half-hill workout a try. It incorporates short duration intervals to build strength and speed, while reducing the risk of injury often associated with speedwork.
- 3 Strong Moves
We know: you’re pressed for time and find it difficult to integrate strength training into your weekly routine. Sports rehab specialist James Dunne has identified his top 3 bodyweight exercises for faster running. They’re designed to improve general strength, balance and lower leg conditioning. No more excuses!
- Mythbusters
After studying thousands of age group marathoners, a recent Northwestern University study found no link between running and hip and knee deterioration. Despite many doctors advising their patients to cut back on their mileage, running does not cause long-term “wear and tear” on the joints.
Carefully Curated Triathlon News for March 2, 2023
IN THIS EDITION…
- Are group rides making you slower?
- Free your hips for more run speed
- Proper pull buoy for stronger pulls
- More carbs… but not all the time
- Super-efficient bike training
3 FOR THE BIKE
The best IRONMAN triathletes are experts in time management. They know how to allocate their limited training time for maximum efficiency.
This is particularly important in your cycling. Intentional bike sessions ensure that you’re training the right energy systems and accumulating the necessary training load without wasting precious hours on sloppy efforts.
Coach and exercise physiologist Dr. Aris Myrkos offers up his proven framework for structuring your training with his 3 critical bike workouts for IRONMAN.
His approach is designed to optimize your FTP, oxygen uptake and fat oxidation.
Use his guidelines and sample workouts to take your long-distance bike performance to the next level.
GAINS LOST FROM GROUPS
Riding with others is fun, but it means our training is less structured. If we always end up winging it with the group, then we need to know: is riding with others hindering our progress?
In this video elite cyclist and coach Dylan Johnson examines whether or not you’d be a stronger rider by training alone and sticking to your plan.
It’s widely accepted that 80% of your training should be conducted at lower Zone 2 aerobic intensities, which is between 55% and 75% of your FTP. Group rides usually spike your efforts into the red, eliciting a stress response from your body’s autonomous nervous system. Do this too frequently and you’ll lose out on your desired fitness gains.
Johnson explains the science behind this, and why you should save your hard efforts for when they matter most. He also offers practical suggestions on how to combine the fun of group rides with the importance of following your training program.
BAD BUOY
The ubiquitous pull buoy can be found in the swim bag of nearly every triathlete. But are you using it correctly?
Coach Andrew Sheaff shares his insights on how a pull buoy can improve your swimming, and not serve as a crutch that prevents learning proper body position.
A pull buoy isolates arm movement, and Sheaff describes 3 swim sets that will help you focus on technique and stroke count.
He also includes a simple but effective dryland drill to prime the set-up of your catch. Transfer this movement pattern into the water when swimming with a pull buoy, and experience immediate improvement with your high elbow set.
TRAVEL LIKE A PRO
Traveling to IRONMAN events is expensive.
Wouldn’t you rather be spending your hard-earned money on gear and training, rather than pricey airfare and hotels?
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.
MAXIMUM INTAKE
Anyone who follows elite long-distance triathlon racing has heard about the trend towards high-carb fueling.
As research accumulates, the science indicates that upwards of 120g of carbohydrates (or 480 calories) per hour not only enhances performance but also facilitates faster post-event recovery.
But can motivated age groupers like us apply this science to our own training and racing without causing race-ending stomach problems?
According to Dr. Alex Harrison the answer is “yes,” but with caution. In this article he explains when to implement a high-carb fueling strategy in training, and how to avoid the potential pitfalls of this aggressive nutritional approach.
Unsurprisingly the devil is in the details, and Harrison will help you decide if high-carb fueling is right for your fitness level and performance goals.
QUICK HIITS:
- Happy Ending
To supercharge your gains after completing a challenging indoor bike workout, immediately perform this brief 6-exercise core strengthening routine before hitting the showers. It will increase your stability required to apply more force to the pedals.
- Road to Paris
Triathletes keen to qualify for the 2024 Olympic Games in Paris will kick off their WTCS series this weekend in Abu Dhabi. Catch all the action – including the return to short course racing of Katie Zaferes (USA) and Gustav Iden (NOR) — on the TriathlonLive webcast, BBC and other outlets.
- Finessing Your Plan
Although originally written for marathoners, coach Greg McMillan’s 7 tips for managing your training plan is also appropriate for triathletes. Combine his sage advice with a bit of finesse and common sense, and you’ll arrive at the start line in peak shape.
Carefully Curated Triathlon News for February 23, 2023
IN THIS EDITION…
- Why you need to be doing plyometrics
- Avoid these 6 indoor cycling mistakes
- Perfect your reach for faster freestyle
- 3 training priorities for greater ROI
- Optimize your tri bike set-up for more speed
MASTER YOUR WHIP
In a recent episode of That Triathlon Show podcast, coach & bike fitter Michael Liberzon delivers a masterclass in how to get the most from your tri bike setup.
The benefits of riding a TT bike instead of a road bike are unequivocal in almost all cases… even on really hilly courses (IRONMAN Nice participants, we’re talking to you). Liberzon does the math to demonstrate why.
He goes on to examine the aerodynamic gains to be had by fine-tuning your bike’s most important features, like its cockpit and integrated hydration and storage systems. He discusses when you should get out of the aero position and why you should race with a rear disc wheel whenever permitted.
If you’re serious in gaining more speed with fewer watts, then this is a priceless presentation you don’t want to miss.
SLIDE & GLIDE
Your reach should be the most streamlined phase of your freestyle. Unfortunately many triathletes rush their reach, causing unnecessary braking and energy leaks during every stroke.
To correct this flaw and increase your distance per stroke, coach Brenton Ford demonstrates the slide and glide drill.
He also provides several transformational tips that will immediately improve your technique.
3 BEST TARGETS
The well-worn image of the “time-crunched triathlete” has become one of our sport’s most familiar memes. Nonetheless, when training up to 20 hours per week, it makes sense to focus on more efficient training.
In this article the experts at INSCYD argue that, to maximize your training ROI, you should prioritize 3 areas for major improvement.
They reveal the quickest way to increase your swimming speed; discuss the benefits of adapting to a higher rate of carbohydrate consumption on the bike; and examine the impact of improving your run economy.
In each case you’ll learn why it pays to work on these 3 areas, and how to measure your progress.
STEADY ENERGY
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.
Carefully Curated Triathlon News for February 16, 2023
IN THIS EDITION…
- Reframing recovery strategies for more gains
- Simplified freestyle: what to focus on first
- 3 powerful fartlek sessions
- Better running with more strength
- Aero choices for immediate speed
REDUCING AEROWATTS
In most IRONMAN triathlons you can expect to spend about 50% of your race time on the bike. During that time in the saddle, up to 85% of the watts you generate are used to overcome wind resistance.
So it makes sense to do whatever you can to streamline your position and upgrade your gear to obtain the greatest aerodynamic gains possible.
In this video Olympian and ex-pro cyclist Rob Hayles examines the relative aero gains in watts that various kit and adjustments to bike fit have on the power required to maintain a specific speed. To make this study practical for age groupers, he tested at speeds of 25, 35 and 45 kph.
Watch the video to discover the aerowatt savings from each modification and decide if it’s cost-effective for you. Amazingly, when all the changes were combined, a rider could realize a 36% improvement in overall power savings.
SIMPLIFIED FREESTYLE
Swimming can seem infuriatingly complex, especially for those who entered the sport as an adult. It can feel overwhelming to decide what to work on first.
Coach Andrew Sheaff cuts through the confusion by pinpointing the 3 areas of freestyle to focus on for long term improvement.
His goal is to simplify the process by focusing on the stroke components where you’re likely to make the greatest gains.
Sheaff explains why each area is so important to your overall performance, describes the mistakes he commonly observes in age group swimmers and provides his favorite drills for enhancing your skills.
If you’re serious about improving your triathlon swimming this season, then this is a great place to start.
REINFORCED RUNNING
Back in the Dark Ages, endurance athletes thought that strength training would make them bulkier and slower. This myth has been debunked by countless scientific studies and anecdotal examples of strong and fast winners.
But how do time-crunched triathletes like us make strength training work in the real world?
In this post coach Taren Gesell shares his 7 benefits of strength training for endurance athletes. Then he goes deep, precisely describing the exercises to perform and the equipment you’ll need to achieve your goals.
Now there’s no excuse not to make strength a priority.
A REAL HEAD-TURNER
Experienced swimmers know that how your head moves through the water dictates the speed and technical proficiency of your entire freestyle stroke.
As Olympian and coach Glenn Mills say, “A stable head means a controlled body that’s faster and more efficient in the water.”
Until now, determining if you’re maintaining an optimal head position is nearly impossible without the aid of video analysis.
That’s all changed with the latest update to the FINIS Smart Goggle, which now allows you to evaluate your head position after every swim.
Post-workout, connect your goggles to the app and view an automatically generated 3D video of your actual head motion over your entire session. See every breath, turn and twitch, then identify areas where your form breaks down and you can improve.
FINIS transformed what was once difficult into actionable daily feedback that will immediately accelerate your improvement.
As always TriathlonWire readers get 20% off with coupon code TRIWIRE at checkout. Start becoming a faster swimmer today.
NEVER PASSIVE
Long distance triathletes are in a constant battle with fatigue. Race preparation often comes down to how well we manage our recovery days.
But there’s much more to recovery than simply taking a day off from training. According to coach Marilyn Chychota, there are 3 specific types of recovery days that you should be scheduling into your training plan, and each provides a different benefit.
In this article Chychota dissects the nuances of planning your systematic recovery. She touches on the 3 pillars of recovery, assessing your overall life stress load, and guidelines for developing your own personal recovery plan. You’ll never treat recovery as an afterthought again.
SPEED PLAY
As most of you know, “fartlek” is a Swedish term for “speed play” and describes a type of running workout that combines different lengths of intervals into one continuous flowing session.
Master coach Lance Watson explains why this is an important tool for triathletes of all fitness levels. Fartleks help you adapt to pace variations, build mental toughness, master your perceived exertion, and become faster over longer distances. Plus, they can be a lot of fun!
Check out Watson’s 3 favorite fartlek workouts that will enhance strength, speed and endurance.
QUICK HIITS:
- Leaner Faster
Fat loss starts with your diet, but is amplified in the gym. Get a head start on your body composition goals with this proven 6-week pre-season HIIT program. There’s plenty of scientific data that supports using HIIT for fat loss. So grab your dumbells and jump in.
- Tired Again
Learn the latest about what tire choices are best for triathlon in this comprehensive review by BetterTriathlete. Discover the top 5 tire choices used among pros at the 2022 Hawaii IRONMAN, and determine if clinchers, tubulars or tubeless are the best choice for you.
- Top of the Charts
The PTO has unveiled a massive overhaul of its World Ranking System. Thanks to the data-crunching by Thorsten Radde of TriRanking.com, the PTO finally has what promises to be a compelling and defensible means of rating pro triathlon performances across various distances and events. It even factors in the influences of strength-of-field and environmental conditions.
Carefully Curated Triathlon News for February 09, 2023
IN THIS EDITION…
- Best predictors of marathon pace
- Avoid the 5 most common freestyle mistakes
- Why you should consider a CGM
- The science of bike-run bricks
- 3 killer indoor bike workouts
BRICK SCIENCE
A fundamental skill unique to triathlon is running well off the bike. The bike-to-run transition requires a shift of movement patterns that are uncomfortable, but those who master it will excel.
Did you know that a hard bike leg has 5 detrimental effects to your physiology that negatively impact your run, even before you leave T2? Learn how to recognize and address them, and you’ll improve your chances for a fast finish.
Triathletes must also adapt to a loss of biomechanical efficiency and the neurosensory lag experienced in the early miles of the run. Having a plan for these temporary impairments will help you navigate through them.
Of course, the way to mitigate the discomfort of the bike-run transition is to incorporate bricks into your training. The goal of the brick session is to decrease the time it takes for your body to transition into efficient running mechanics.
Studies suggest that we should perform bike-run brick workouts weekly, and even more frequently as race-day approaches. Get a glimpse of how to put bricks into practice by watching this short video by 6x IRONMAN World Champion Mark Allen, who knows a bit about running off the bike.
FREESTYLE AUDIT
In our endless quest to improve and refine our stroke, it can be beneficial to review the 5 most common mistakes in freestyle and determine if we’re making any of them.
Take a moment and evaluate the components of your stroke with this practical article by My Swim Pro. Chances are you’ll identify a few areas that require some work.
DONE IN 60
If you’re one of its more than 1 million subscribers, then you know what a powerful training tool Zwift can be.
One huge advantage of indoor bike training is its convenience and efficiency, and in this article coach Jim Rutberg lays out 3 effective 60-minute cycling workouts that will level up your mid-week bike training.
We especially like his over-unders and power intervals for FTP development.
Rutberg recommends that you perform these higher intensity indoor workouts twice a week, and give yourself adequate recovery, because they’ll leave a mark!
LIGHTER & FASTER
Thinking about how to reach your ideal racing weight to optimize your speed and increase your power-to-weight ratio?
Well, it’s time to ditch the detox teas, meal replacement shakes, and fad diets. The proven way to lose weight — without compromising performance — is to change your mindset with Noom.
Its science-based approach gives you the tools and support you need to make better food choices, help change your behavior and reach your performance goals.
Remember: optimal racing weight is a byproduct of doing many things right. Noom ensures you lose weight in a healthy, sustainable way through behavioral change psychology.
If you want long-lasting changes, overall better health, and better performances then try Noom today.
SWEET SUCCESS
You’ve seen the sensors stuck to the triceps of some of the top pros and might have been curious about the short-lived Supersapiens sponsorship in Kona. But what are continuous glucose monitors (CGMs) and can they improve the performance of amateur triathletes?
Originally developed to help diabetics manage their blood sugar, CGMs are now being used to optimize athletes’ fueling strategies. Why? Because stable glucose has been identified as a marker of endurance performance.
In layman’s terms, CGMs can help you avoid bonking. They can also be effective in fine-tuning your fuel consumption by providing real-time feedback on blood glucose levels and fat oxidation while training at a variety of intensities.
The use of CGMs by athletes is still in its infancy, and their flood of new data can be inconclusive or even confusing. For now, CGMs are permitted in triathlon competitions and could be useful for guiding you through the 4th event: race day fueling.
PACE PREDICTORS
Running guru Greg McMillan has identified 3 workouts that can help predict your marathon race pace and he prescribes when to do them.
He starts with the popular fast finish long run. To ensure an accurate pace prediction, McMillan advises that you shouldn’t taper for these challenging sessions.
You can also extrapolate your marathon pace from a recent half marathon performance, and he explains how.
Finally there are the infamous Yasso 800s. This diabolical interval session is a proven means for estimating your marathon pace, as well as being a powerful workout and confidence builder.
Dialing in your marathon speed is tricky, but these predictor workouts will help you set realistic expectations and plan a smart race pace.
QUICK HIITS:
- Fueling Framework
Are you ready to create your own personal plan for managing blood sugar in training and racing? Join former U.S. Olympic Sports Dietitian Bob Seebohar on Thursday, February 16 for an in-depth discussion on how to intentionally fuel your performances. Register for free to view the live or recorded presentation..
- One and Done
Gustev Iden’s custom high-stack platform shoes will remain undefeated in Kona. In December IRONMAN aligned its shoe policy with triathlon’s international governing body, restricting sole height to a maximum of 40mm and requiring shoes used in competition be available on the open retail market.
- Elite Strength
What do Taylor Knibb, Rinny Carfrae, Tim O’Donnell and Emma Pallant-Browne (among others) have in common? They all train with strength coach Erin Carson. Learn how Erin approaches strength training for triathletes in this informative conversation on the Greg Bennett Show podcast.
Carefully Curated Triathlon News for February 2, 2023
IN THIS EDITION…
- A 3-week plan to return to swimming
- What proteins are best?
- Why Zone 2 training is so powerful
- How to increase run mileage without injury
- Progressive adjustments for faster freestyle
INCREMENTALLY FASTER
Do you want to make improvements to your freestyle stroke but you’re not sure where to start? Then check out this video from coach Brenton Ford as he walks you through a progression of adjustments that will shave seconds off your 100s.
He begins by demonstrating the profound effect head position has on the height of your hips and legs. He also provides tips on controlling rotation to perfect your breathing patterns.
One of our favorites: how optimizing your shoulder position relative to your cheek can significantly improve a high elbow set in your catch. This is great stuff!
Spend a little time with this video and begin introducing these small stroke modifications into your next sessions. It won’t be long before you’re swimming incrementally faster.
BULLETPROOF LEGS
A major challenge all long distance triathletes face is how to stay injury-free when increasing run mileage.
For physical therapist Dr. Carol Passarelli, the work begins in the weight room. She places particular emphasis on the back, core and hips to condition the body to the repeated impact of hitting the ground when running.
She also fortifies the ankles, which take a beating as mileage goes up.
Finally she explains why plyometrics are one of the best ways to decrease the risk of run-related injuries… If performed properly.
Integrate her routine just twice a week, and you’ll be able to absorb and adapt to the demands of higher run mileage.
LOWER INTENSITY, HIGHER FTP
We’re often told that training at lower intensities delivers more benefits than pushing hard, and finally coach Landry Bobo explains why.
We want workouts that deliver the greatest benefit at the lowest physiological cost. High intensity interval training is a powerful tool but demands longer recovery. It can also easily be overdone…With HIIT, more is not necessarily better!
In contrast, low-intensity workouts can be performed day after day with little risk of overtraining. Pro cyclists have known this for years.
At the cellular level, prolonged low-intensity training promotes aerobic adaptations that include the creation of more mitochondria which, in turn, can increase FTP.
A time-tested way to increase cycling fitness is to devote more time to training in Zone 2. As coach Bobo says, although it seems contradictory, training slower can help you go faster.
NO MORE SPIKES & CRASHES
UCAN’s proprietary SuperStarch (now called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.
UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.
Best of all, the flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.
Triathletes require steady energy and sharp mental focus throughout the race day. That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their performances.
As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
RETURN IN 3 WEEKS
Let’s face it: there’s no easy way to return to swim fitness after an extended hiatus from the pool. Unfortunately many of us are facing this very situation now as we emerge from our off-season.
Co-authors of Triathlon Swimming, Emma-Kate Lidbury and Gerry Rodrigues can help. Their 3-week plan to ease back into swim fitness provides the ideal blueprint for getting back up-to-speed as efficiently as possible.
One key to this program is to swim just 3 times per week. Three times a week for three weeks has been repeatedly proven to stimulate the desired adaptations while minimizing the risk of injury.
Best of all, these highly regarded coaches outline how to structure each of your weekly workouts. Do yourself a favor, eliminate the guesswork and get swimming!
ANIMAL STYLE
Desired adaptations from training – like the rate at which we synthesize muscle protein – are impacted by the quality of our dietary protein.
Therefore it makes sense that athletes are interested in which protein is “best” and are plant proteins equal to animal proteins for muscle growth and maintenance?
Dr. Oliver Witard explains that the quality of protein is determined by 3 variables: its content of essential amino acids (EAAs), its bioavailability and its leucine content.
Based on these criteria, proteins derived from dairy and beef have been shown to be more effective than plant proteins for post-exercise muscle synthesis. However vegetarians will be relieved to learn there are promising data related to alternative plant proteins that suggest they can be nearly as effective.
Read more for an in-depth discussion of this topic, and to learn where your favorite proteins fall in the spectrum.
QUICK HIITS:
- Speaking Our Language
Endurance training terminology can get confusing. That’s why you’ll love this chart that compares the most common training zone models in one clear graphic. Now you can execute your training with more precision and confidence.
- Tri in the Metaverse
Thanks to the partnership between Super League and World Triathlon, the first-ever Triathlon eSports World Champions will be crowned in 2023. Here’s a taste of this exciting and immersive racing experience.
Carefully Curated Triathlon News for January 26, 2023
IN THIS EDITION…
- Easing back into swimming
- Fastest tire pressures
- Should triathletes blood test?
- Don’t neglect weight training
- Roadmap to faster half marathons
WEIGHT REQUIREMENTS
Triathletes, do not neglect traditional weightlifting if you’re serious about getting faster.
Dr. Martin Bonnevie-Svendsen makes the case that lifting heavy weights has been repeatedly proven to increase performance in endurance athletes.
In this research-backed article he examines the beneficial effects of traditional resistance training for endurance athletes.
His description of maximal strength training studies involving age group cyclists is convincing. Their improvements in watts per kilo, cycling economy and time to exhaustion were impressive.
If you’re limited for time, then lift something heavy. Strength training provides a well-documented performance enhancing and injury preventative effect.
HALF STRATEGY
Do you have an IRONMAN 70.3 on the calendar this year? Then check out this no-nonsense roadmap for running your best half marathon by the experts at The Run Experience that will ensure you finish strong.
They address three important objectives for superior half marathon performance: deepening your aerobic base, judiciously practicing race pace, and building top-end speed.
For each they provide tips, insights and workouts that will help make you faster and avoid injury.
BACK IN THE WATER
If you’ve taken an extended break from swimming but now you’re ready to get back into the water, then coach Sergio Borges can help.
In this post he offers 5 proven tips for easing back into the pool.
According to Borges, frequent shorter sessions are better than long intervals. Try to string together 3 to 4 sessions per week, even if each is less than one hour long. During these sessions, focus on short intervals while maintaining proper form.
Your swim endurance will quickly improve, and you’ll be reinforcing good stroke mechanics in every workout.
LAST CHANCE FOR OCEANSIDE 70.3
Don’t miss your last chance to snag an entry into the SOLD OUT IRONMAN 70.3 Oceanside.
Scheduled for Saturday, April 1, this is the perfect race to kick off your 2023 season. A wetsuit swim within the protected harbor; a rolling bike course through scenic Camp Pendleton; and a forgiving run along the stunning waterfront… It’s no wonder why this is one of the most coveted race bibs on the IRONMAN circuit!
Fortunately you can still secure your entry by joining the Challenged Athletes Foundation Team Operation Rebound. Your participation helps service members heal through sports, getting them from the frontline to the finish line.
In addition to a race number, Team Operation Rebound members get access to an early start swim wave and receive a cool VIP benefits package.
To see the entire list of benefits, and choose your preferred way to participate (you have 4 options), visit the CAF Team Operation Rebound page.
But don’t delay! Second chances don’t last forever. The deadline to confirm your VIP entry is February 15 (or when entries sell out).
BLOOD SENSE
You’ve probably noticed the numerous promotions for blood testing services designed especially for athletes. But is blood testing a viable strategy for amateur triathletes to fine-tune their training and nutrition?
According to coach Phil White, blood testing can be useful… if you know what markers to measure.
First, endurance athletes should understand their iron levels. A vital component of oxygen-carrying hemoglogin, getting a clear picture of your iron status is surprisingly complex and blood tests can help.
Blood tests can also be useful for avoiding deficiencies of certain vitamins that are often depleted in athletes, and can help us manage our blood glucose levels.
Learn more about how frequently and what to test, and what to do if any of your metrics are outside the norms.
DEFLATING DISCOVERY
Tire pressure is one of the most important factors affecting bike performance.
For years cyclists rode on tires inflated to 120 psi, which turns out to be fundamentally wrong.
Recently lower pressures have proven to be significantly faster, and this is validated by an increasing number of pro cycling teams that now ride low-pressure setups.
But how low should you go?
In this video, GCN conducted a series of real-world tests during which they only varied the tire pressure. Check out what they discovered and learn how you can use this information to increase your speed on the bike… probably by letting some air out!
QUICK HIITS:
- Dodging the Draft
After we first reported on it back in 2021, the RaceRanger drafting detection system finally made its race debut at the Tauranga Half Triathlon last weekend. Tested on 24 bikes in the pro field, its small devices displayed warning lights if a rider entered the predetermined draft zone. Although refinements to the technology are still required, the athlete feedback was overwhelmingly positive. Perhaps coincidentally, no drafting penalties were issued.
- HRV 101
Heart Rate Variability (HRV) tracking can quantify stress and be useful for balancing your training load, but understanding it can be complicated. HRV4Training helps solve that with the first-ever validated mobile app that measures HRV without a sensor, combined with a truly informative, science-based blog.
- Ear-o-Dynamics
POC Sports has launched its Propel eyewear, designed to sit closer to the face and guide air away from a rider’s ears. POC claims that the glasses reduce drag and realize a watt savings in the “low single digits” when riding at 40kph. Truly marginal gains.
Carefully Curated Triathlon News for January 19, 2023
IN THIS EDITION…
- Lose weight while building fitness
- Efficiently return to the pool
- Off-season strength training
- Complete guide to triathlon swimming
- Managing data for better pre-season planning
YOUR PRE-SEASON PLAN
In a recent edition of That Triathlon Show podcast, host Mikael Eriksson chats with elite coach Frank Jakobsen about how to get your new season off to the best start possible.
Jakobsen shares his insights on how to analyze and interpret the flood of data athletes are faced with, and tells us what metrics are truly important (and which are not).
They also discuss choosing races that best match your strengths, and then tailoring your program to ensure you arrive at the start line ready to compete.
Frank Jakobsen is one of the world’s leading coaches in triathlon. This podcast is required listening for any triathlete committed to improvement in 2023.
OFF-SEASON STRENGTH
For coach Jarrod Evans, strength training — not nutrition — is triathlon’s fourth discipline.
With a proper strength program, your performances will improve by being able to hold better biomechanical form late in the race and from sustained injury resistance throughout the season.
Evans advocates for year-round bodywork but believes it’s especially critical during the off-season.
Level up your program with his 7 guidelines for effective off-season strength training, designed specifically for triathletes.
TRI SWIM BIBLE
If you’re interested in faster times, increased efficiency and actually having fun with your training, then Rory Buck’s Fundamentals of Triathlon Swimming is for you.
Buck takes his readers through a logical progression of swim skill refinements, which are relevant for triathlon swimmers at all levels. He also offers a method for structuring workouts appropriate for your current ability.
This is a goldmine of swimming instruction. Fortunately it’s also available as downloadable PDF, because you’ll want to refer back to it frequently as your swim technique improves.
NEXT LEVEL TRIATHLON
Build a bulletproof foundation to your season by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his spring training camp in Mallorca, Spain on March 11-18, 2023.
Tailored for triathletes of all levels, it’ll be a fun week of incredible training, technical instruction and informative workshops… All guaranteed to make you faster.
Thanks to daily one-on-one interactions with Crowie, you’ll learn his insights on nutrition, strength & conditioning, bike fit, race tactics and much more.
Discover why Mallorca is a multisport training mecca by attending this once-in-a-lifetime triathlon experience. Click here for more details and to reserve your spot… You don’t want to miss this opportunity to train with a legend and take your triathlon to the next level.
CYCLING LOSSES
Are you trying to rebuild fitness while losing weight? If so, then check out the 5 common weight loss mistakes among cyclists (that triathletes need to avoid, too).
Mistake #1: we create a caloric deficit for ourselves, including not eating enough during a long ride. Then we get home and eat everything in sight! Sports nutritionist Renee Eastman refers to this as caloric overcompensation.
This habit undermines our training in two ways. Not only do we lose the full benefit of the workout by being under-fueled, but we overeat after the workout, too, which prevents us from making progress towards our desired weight loss.
Learn more about caloric overcompensation and other proven strategies to help endurance athletes reach their fitness and weight goals.
Many of us are returning to the pool after a holiday hiatus. If that sounds like you, then you’ll appreciate these 3 quality-over-volume workouts designed by coach Sara McLarty.
What makes these sessions unique is that no efforts are longer than 150m.
This allows us to focus on maintaining good technique throughout every set, and avoid engraining poor stroke mechanics that often come with long, fatiguing reps.
With these workouts at the ready, your return to swimming will feel far less daunting!
QUICK HIITS:
- Feeling Lucky?
Take your chance at winning a free entry into the USA Triathlon Fantasy Camp, simply by subscribing to Kelly O’Mara’s new Triathlonish newsletter. Hosted this March at the Olympic Training Center outside San Diego, you’ll live and train like an Olympian as you refine your triathlon skills.
- Good Morning
Most of us are happy to squeeze in our training whenever our schedule permits, but research shows that morning workouts should be prioritized. Benefits include better heart health, increased fat loss and improved cognitive function.
- No Small Potatoes
The PTO continues to raise the bar for professional triathlon, most recently by announcing its year-end world rankings for non-drafting competitions, accompanied by $2,000,000 in cash awards. Top-ranked Anne Haug and Kristian Blumenfelt each pocketed $100,000.
Carefully Curated Triathlon News for January 12, 2023
IN THIS EDITION…
- Why you need to know your CSS
- Workout inspiration from the pros
- It’s time to recalculate your FTP
- Running in times of high stress
- How to attain a healthy racing weight
WEIGHTY ISSUES
We all have an optimal range of body weight that, when reached, gives us a better chance for a great performance.
However, the topic of racing weight is tricky, and fraught with potential pitfalls. To help you navigate this complex subject, coach Laura Norris discusses 4 myths that prevent us from reaching an effective racing weight.
While weight does make a difference, it’s important to be strong, not just light. Her emphasis on healthy eating and strength training provides a framework that’s well-suited for triathletes and will help get you to the starting line lean, strong, healthy and fast.
RECALIBRATE
As we plan our emergence from the off-season, now’s the ideal time to re-establish our baselines of current fitness. For cycling that means retesting our FTP.
FTP – or Functional threshold Power — is the highest average power a cyclist can sustain for an hour. FTP is used to calculate the training intensities in most zone-based training programs, so knowing your current FTP is important for getting the most from your training plan.
With the growth in popularity of indoor training, we’ve never had more options for measuring our FTP. Check out Chris Carmichael’s pros and cons of 3 popular FTP tests and choose the one that’s best for you.
FTP is trainable and will vary at different times throughout the year. By retesting every 6 weeks, you can adjust your training zones as your FTP improves.
EVEN STEVEN
One of our greatest challenges as triathletes is how to blend quality training with our hectic daily lives.
When life occasionally gets in the way, coach Greg McMillan has a powerful session that challenges your speed and endurance, but will leave you feeling energized and refreshed. He calls it the Even Steven Workout.
What makes this workout different is that you perform the intervals by effort, not pace. In fact, McMillan wants you to ditch all external data and run this workout by feel. It will encourage you to naturally tune-in to your effort and get into the flow of each interval.
Deploy the Even Steven Workout when faced with a particularly stressful week, and quickly regain your mental and physical balance.
YOU CAN’T OUT-TRAIN YOUR FORK
Thinking about how to reach your ideal racing weight and having your best-ever year in triathlon?
Well, it’s time to ditch the detox teas, meal replacement shakes, and fad diets. The proven way to lose weight — and actually keep it off — is to change your mindset with Noom.
Its science-based approach gives you the tools and support you need to make better food choices, helping you change your behavior to reach your fitness goals.
Remember: optimal racing weight is a byproduct of doing many things right. Noom ensures you lose weight in a healthy, sustainable way through behavioral change psychology.
If you want long-lasting changes and overall better health, try Noom today.
15 FAVORITES
Do you need a source of inspiration to spice up your training? Then look no further than this collection of 15 IRONMAN workouts from the pros.
What you’ll notice first is that most of these are monster sessions, so you’d be well-advised to downscale them to suit your fitness and ability.
It’s fascinating to learn how many of these workouts are repeated frequently throughout the year. When a session works, the pros stick with it.
Choose your favorites, modify their duration and intensity as needed, and begin introducing them into your program. These workouts will pay off once race season commences.
CRITICAL
Just as FTP is a key metric for tracking our cycling progress, Critical Swim Speed (CSS) can be used to accelerate our improvement in endurance swimming.
Defined as the fastest speed a swimmer can sustain for a given distance without getting tired, and expressed in seconds/100m, CSS is akin to your aerobic swimming threshold.
For an introduction on how to calculate CSS and use it in your training, check out this informative article by Michael Botyarov.
To learn how to use CSS to set your swim training zones, follow these useful instructions by coach Jonathan Melville.
Understanding Critical Swim Speed and regularly performing CSS intervals will improve your endurance and lower your race splits.
QUICK HIITS:
- Meet Me In Oceanside
Although sold out for months, you can still secure an entry into the 2023 IRONMAN 70.3 Oceanside by joining CAF’s Team Operation Rebound. Participants receive a stunning VIP benefits package, plus you’ll be supporting one of our sport’s most deserving charities.
- Tall Tales and Trees
Elite coach and 7x masters world champion Mike Trees joins Mike Reilly on the Find Your Finish Line podcast for a veritable master class on how age group runners can improve their performance. This is a fun one!
- And the Winner Is…
On January 20 Nice, FRA will host the inaugural Global Triathlon Awards. A collaboration between World Triathlon, Super League Triathlon and the PTO, this international gala will recognize 2022’s outstanding triathlon performances and personalities. The festivities will be livestreamed over TriathlonLive.tv
Carefully Curated Triathlon News for January 5, 2023
IN THIS EDITION…
- Science throws cold water on ice baths
- 10 Swim drills for your off-season
- Decreasing intervals get better results
- Why your run needs more quad strength
- Pulse your protein intake
DESCEND THE LADDER
Cyclists and runners employ descending ladder interval workouts because they seem to elicit the best results without feeling too hard.
During this type of session, each successive effort is shorter in duration than the last, but all are performed at a similarly high intensity. In other words, you begin with longer intervals when your anaerobic capacity is relatively high, and gradually shorten the intervals as you get depleted.
Alex Hutchinson examines the science behind why these workouts are so effective. Spoiler alert: it’s about accumulating time above your “critical speed,” stimulating an acute recovery response and generating impressive gains in fitness.
PROTEIN PULSING
What’s the best nutritional strategy for high calorie-burning endurance athletes to fuel the vital function of building and repairing muscle without gaining excess weight?
According to sports nutritionist Dr. James Morehen, the answer is protein pulsing. This method optimizes the dosage and timing of daily protein intake to ensure you’re getting enough protein when you need it most.
So how much protein should we be eating? A good starting point is 1.6 gm of protein per kg of bodyweight. Then divide that total daily amount into mulitple dosages of 35-40gm each and consume them throughout the day.
For you Masters athletes, recent research suggests that those over 60 years of age require 40% more protein than their younger competitors.
Learn more about how protein pulsing enhances your muscle synthesis in this enlightening episode of the Wise Athletes podcast.
10 DRILLS FOR OFF-SEASON
For those in the Northern Hemisphere, it’s the off-season. With your swimming volume and intensity dialed back, it’s the perfect time to slow down and focus on your swim technique.
Remember: even the smallest improvements can result in significant performance enhancements when racing.
Coach John Wood presents 10 pool drills essential for triathletes. These exercises focus on areas that are typically problematic for adult swimmers. They may be performed in isolation or combined to help correct the flaws unique to your stroke.
Dedicate time to your stroke mechanics now and have fun with these drills. It will pay dividends as your sessions ramp up in the spring.
TRAIN IN SPAIN
It’s time to put those New Year’s resolutions into action and take steps to becoming a faster triathlete in 2023.
There’s no better way to jumpstart your season than by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his spring training camp in Mallorca, Spain on March 11-18, 2023.
Tailored for triathletes of all levels, it’s guaranteed to be a fun week of incredible training, technical instruction and informative workshops. Thanks to Crowie’s welcoming personality, you’ll learn his insights on nutrition, strength & conditioning, bike fit, race tactics and much more.
Discover why Mallorca is a multisport training mecca in this once-in-a-lifetime triathlon experience. Click here for more details and to reserve your spot… You don’t want to miss this opportunity to train with a legend and raise your game.
ICE COLD TRUTH
A post-exercise ice bath has been popularized by countless athletes, from professionals to amateurs, claiming it enhances their recovery process.
But cooling the body after a workout also reduces muscle temperature and blood flow, which has an acute negative effect on muscle repair.
In a landmark study, researchers tested the impact of cold water immersion, and discovered that a frigid dip impairs muscle protein synthesis by up to 20%. More concerning, this down-regulation can last for up to 5 hours following the ice bath.
If you’re frequently taking a cold plunge, it might be time to rethink this chilly recovery modality.
RUNNER’S QUADS
Do distance runners need to strengthen their quadriceps, or are their frequent running sessions enough?
It turns out that – at an 8:00 min per mile pace – 35% of the forward force is generated from your quads. So it should come as no surprise that quad strengthening exercises have been shown to increase speed.
You can enhance your quadriceps by performing these 3 exercises.
The first isolates the quad to quickly build strength. The second and third are compound movements that strengthen the quadriceps and adjacent muscles in the leg, which help prevent injury and improve running economy.
QUICK HIITS:
- How to Hold On
Who doesn’t want to save 8 watts… for free? Well, you can, simply by holding your aerobars properly. Review this interesting data collected and analyzed by AeroCoach, then get a better grip for more speed.
- More EVF
Check out these 2 awesome drills by SwimLifeGuru that promote a high elbow catch and prevent crossing over or pulling too wide. All you need is a pull buoy and fins.
- Under an Hour
If you’re pinched for time but still need to ride, then you’ll love Jim Rutberg’s 3 indoor cycling workouts under 1 hour. Speed intervals, over-unders, power intervals… You’ll find what you need for efficient and effective indoor training.
Carefully Curated Triathlon News for November 17, 2022
IN THIS EDITION…
- Combine Swim Endurance with Good Technique
- Nutrition for the Long Haul
- Lessons from Kona Qualifiers
- On-Ramp for Off-Season Strength Training
SPEED FROM STRENGTH
Do you want to preserve muscle, improve coordination, resist injury and get faster? We thought so… So do we.
To achieve these objectives, strength training is required. With off-season upon us, now is the perfect time to introduce – or upgrade – your routine.
First, let’s get you started properly. If you’re strength training for the first time, or returning after a layoff, coach Chris Carmichael lays out a proven roadmap for getting back to bodywork.
If you prefer to workout at home, then these 5 exercises for faster triathlon running by kinesiologist Jon-Erik Kawamoto will do the trick. They’re specifically designed to magnify the strength and mobility needed for better run splits.
Still questioning if strength training is for you? Then Dr. Martin Bonnevie cites studies that demonstrate lifting weights benefits endurance performance.
KQ LESSONS
In this article coach Conrad Goeringer shares his 4 key principles for breaking 9 hours and qualifying for Kona.
What might be surprising is just how much training is performed at low intensity. For example most runs are at 1 to 2 minutes per mile slower than race pace in order to build aerobic fitness.
Goeringer’s approach is unique in how it emphasizes “deliberate efficiency,” which allows his athletes to achieve great results on minimal training volume.
While sub-9 is probably an unrealistic objective for most of you, we’re confident that you’ll find valuable takeaways that can be integrated into your own training. No matter what your goal time is for your next IRONMAN, it’s helpful to understand the training methodologies of the best age group triathletes.
TOOL FOR THE JOB
Like most of us, you’ve probably committed to improving your swimming technique during the off-season. Great!
There’s no better way to level up your swim skills than by performing the proper drills with the right accessories. That’s where FINIS comes in.
FINIS understands triathlon swimming. They design and manufacture the most innovative swim products in the sport, engineered to help you become faster and more proficient.
Strengthen your kick with the Long Floating Fin (Dave Scott’s favorite). Refine your entry and pull with the world’s best selection of swim paddles. Discover how the Tempo Trainer can increase and optimize your stroke rate (key for open water speed). Or finally correct your timing and body rotation by drilling with the Stability Snorkel.
No matter what element of your stroke you want to improve, FINIS has a product that will shorten your learning curve.
As always as a TriathlonWire reader you get 20% off your purchase with coupon code TRIWIRE.
ENDURANCE VS. DRILLS
Triathletes must pursue two competing objectives if we want to improve our swim. We need exceptional speed endurance, but we also must maintain excellent technique in the late stages of the swim when we’re tired.
Improving skills requires precise mechanics in the absence of fatigue; but enhancing endurance requires fatigue to stimulate the desired adaptations.
How do we train for both?
Coach Andrew Sheaff offers a 3-step process that integrates skill development with endurance work.
Begin each workout with specific drills before a block of solid training. Then occasionally interrupt that main set with short segments of the same drills you started with. Doing so will help reinforce proper technique, even when tired.
Personalize this workout concept to address your own weaknesses, and watch your swimming dramatically improve.
LONG DISTANCE NUTRITION
The topic of nutrition often feels overly complex, if not downright confusing, especially when we’re trying to optimize it for performance.
That’s why we appreciate this article that busts 5 common endurance nutrition myths and replaces them with practical and realistic solutions for better fueling.
After reading this we couldn’t help but feel a sense of relief; but, really, the best nutritional advice is built upon proven science and common sense.
QUICK HIITS:
- Master Pacer
One of the secrets to executing a successful triathlon is to nail your pacing strategy. In his latest book On Pace, author and coach Matt Fitzgerald explores the art and science of managing your race speed. Apply just a few of his pacing tips for more satisfying results in your next event.
- The Other Sam
For many, watching Sam Laidlow leading most of the Hawaii IRONMAN was their first introduction to this emerging superstar. Greg Bennett sits down with Laidlow in his latest podcast to learn how he executed the race of his life in Kona, and to get an idea of what we can expect from him in the future.
- One Day a Week
Physiologist and coach Alan Couzens explains why we all need one very long, very slow session each week to improve our metabolic efficiency.
Carefully Curated Triathlon News for November 10, 2022
IN THIS EDITION…
- What is Exactly is an Average IRONMAN?
- Amazing Free Triathlon Resources
- Junk Miles are Making You Slower
- The Facets of Sam Long
TWO SIDES, BOTH LONG
Save this edition of the popular How They Train podcast for your next indoor bike session or long run: it’s a raw and unfiltered conversation with American pro Sam Long, just days after his disappointment in St. George.
Part 1 addresses the various controversies that have swirled around Sam. He were impressed by his calm and thoughtful explanation of what resulted in his disastrous 5-min bike penalty at the IRONMAN 70.3 World Championship.
In Part 2 you’ll hear Sam reveal the details of his last 5 weeks of training leading up to St. George. He then describes how he intends to improve his swim (and why that’s so critical for future success), and spells out how he structures his bike and run training.
After listening to this exceptional show, we guarantee you’ll come away with a newfound respect for this talented triathlete.
ELIMINATE THE JUNK
Most triathletes are very pressed for time. We must be ultra-efficient and avoid “junk miles” at all costs.
In this video coach Dylan Johnson explores the concept of junk miles and explains why they might actually be making you slower.
How do we elimiate junk miles? By being intentional about the distribution of our workout intensity throughout the week. That’s why polarized and pyramidal training plans are so successful.
Don’t fall into the trap common among time-crunched triathletes who try to make every ride hard. That’s a sure path to junk miles, and perhaps even overtraining.
STYLED FOR SPEED
SPAERO Triathlon just rolled out its exclusive Craig Alexander Collection of high performance triathlon apparel, the ultimate convergence of technology, function and style.
Designed in cooperation with world champion Craig “Crowie” Alexander, every piece meets his uncompromising standards. Crowie knows what it takes to reach the finish line, and he relies on his apparel for maximum speed and comfort.
Grab a cycling kit for your winter training, or a trisuit for your next race.
Whatever you choose, save 15% off your purchase with Craig’s family & friends coupon code CROWIE15.
TRAINING GOLD
We don’t normally feature Tweets in our highlighted stories, but this post from Going Long co-author, 8:29 IRONMAN finisher and 2002 Ultraman World Champ Gordo Byrn is priceless.
In one humble Tweet, Byrn provides a wealth of triathlon resources (our favorite is his 10-week Back to Swimming Program).
He casually ends his post with a link to his free How to Qualify for Kona eBook, which is a goldmine of tips and insights that come from hard-earned personal experience.
AVERAGE IRON
With the stunning results from Kona still fresh in our minds, we appreciated this analysis by My Tri World of the worldwide average IRONMAN times per age group and gender.
This exhaustive study crunched data from over 55,000 finish times dating back to 2019.
Learn which IRONMAN races are fastest – and slowest – and then compare these average marks to the finish times in Hawaii.
If you’d like to dive further down the Hawaii IRONMAN rabbit hole, then check out these statistics compiled by Endurance Data.
Information is power, these numbers will help guide and govern your Kona aspirations.
QUICK HIITS:
- Wheelie, Wheelie Fast
For an overview of which rims were most popular – and which were at the head of the pack – check out Dan Empfield’s overview of the wheels used in Kona. It might help you decide where to spend your hard-earned money on this important bike upgrade.
- Pool Party
Saturdays and Sundays are a great time to slow down your stroke and focus on form. If you’re looking for a fresh weekend session, then check out this swim workout by coach Sara McLarty that can be tailored for any level of athlete.
Carefully Curated Triathlon News for November 3, 2022
IN THIS EDITION…
- How to Qualify for Kona
- A Brick for More 70.3 Speed
- How to Train Your Gut for a Faster IRONMAN
- Chelsea Sodaro’s Key Workouts
IT TAKES GUTS
There’s been lots of talk lately about how elite endurance athletes consume upwards of 120 grams (or 480 calories) of carbs per hour to fuel their winning performances.
Proper fueling is one of the biggest limiters of IRONMAN racing. As many of you have painfully experienced, abruptly increasing caloric consumption on race day often leads to GI disasters.
The good news, according to nutritionist Spencer Miller of the EF Education First pro cycling team, is that your gut can be trained to tolerate higher carbohydrate intake. He explains how and when to increase carbs in training, how to determine what amount is right for you, and how to blend dual carb sources for maximum absorption.
You don’t want to miss this goldmine of practical fueling advice. Integrate these tips into your off-season, and you’ll finally crack the code on race day nutrition.
HOW SHE DID IT
It’s always instructive to examine how elite athletes prepare for their top races.
In this article you get a glimpse of how super-coach Dr. Dan Plews guided Chelsea Sodaro to her runaway win at the 2022 IRONMAN World Championship.
While we don’t recommend that you mimic the workouts of professionals, we do encourage you to adopt the structure of these workouts for your own benefit.
Check out Sodaro’s go-to swim, bike and run sessions here, and notice her emphasis on improving strength endurance. What can you learn from these workouts to enhance your own training?
NAIL YOUR NUTRITION
UCAN’s proprietary SuperStarch (now called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.
UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.
Best of all, the flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.
We require steady energy and sharp mental focus throughout race day. That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their winning performances.
As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!