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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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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!

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.

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.

IN THIS EDITION…

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

VINTAGE SPEED

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

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

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

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

WINNING TRAVEL

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

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

TripBeat is powered by the booking platform of Travel + Leisure Network, the world’s largest travel exchange company.

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

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

DISSECTED FREESTYLE

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

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

FOUR TO FASTER

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

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

If only all of your training could be so straightforward!

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

NAILING RUN PACE

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

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

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

RESTOCK NOW

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

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

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

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

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

FUELING 70.3

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

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

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

YEAR-ROUND STRENGTH

Strength and mobility form the foundation of superior endurance performances.

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

CYCLING COMMANDMENTS

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

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

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

TECHNIQUE IS EVERYTHING

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

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

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

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

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

HURTS SO GOOD

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

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

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

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

SHIFTING GEARS

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

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

LONGER AND FASTER

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

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

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

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

CAMP WITH CROWIE

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

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

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

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

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

7 RUNS

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

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

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

TRAINING WITH LUCY

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

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

FASTER MARATHONS

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

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

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

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

DRESSED FOR SUCCESS

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Please complete our 1-minute survey.

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

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

HOW LONG AGAIN?

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

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

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

MYTHS OF STRENGTH

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

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

RULES OF SPEED

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

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

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

CAMP WITH CROWIE

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

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

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

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

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

PRO FUELING

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

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

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

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

TWEEN TRAINING

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

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

TRAINING ROI

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

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

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

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

FINE-TUNED FUELING

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

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

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

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

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

HALF BIKE

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

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

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

STRONGER GRISTLE

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

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

OPEN FASTER

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

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

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

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

CAMP WITH CROWIE

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

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

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

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

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

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

TRACKING SPEED

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

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

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

BEDTIME SNACK

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

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

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

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

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

QUICK HIITS:

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

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

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

NEED FOR SPEED

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

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

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

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

WINNING TRAVEL

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

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

TripBeat is powered by the booking platform of Travel + Leisure Network, the world’s largest travel exchange company.

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

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

HALF FUEL

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

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

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

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

5 DAYS, 5 DRILLS

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

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

QUICK HIITS:

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

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

LONG AND SLOW

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

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

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

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

NO MORE SPIKES & CRASHES

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

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

Perfect for long distance triathletes!

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

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

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

GIVE ME A HAND

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

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

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

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

CRAMP SCIENCE

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

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

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

QUICK HIITS:

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

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

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

IN THIS EDITION…

• Super-slow swim drills
• Boost carbs for faster performance
• Frodeno’s tips on full-distance preparation
• Importance of freestyle rotation
• 3 ways to increase your FTP

A HIGHER POWER

Most triathletes will spend about 50% of their IRONMAN race on their bike. That’s why it makes sense to dedicate a substantial portion of your training time to increasing your cycling power.

While there’s been lots of buzz recently about improving FTP by increasing your lower intensity Zone 2 riding, not all of us have the additional time required to realize the gains from this tactic.

Fortunately there are 3 ways to increase FTP.  The experts at Source Endurance describe each of them – including how much time is needed to see results – so that you can determine which training method is best for you.

KICK IT UP A NOTCH

Since 2014 Craig “Crowie” Alexander has guided over 7,200 athletes to exceptional performances through his Sansego Triathlon Club.

Whether you’re building towards your “A” race, or aiming to maintain fitness and improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.

STC members are stronger, faster and more confident… Isn’t that your objective, too?

STC’s unparalleled training resources, elite team of coaches and experts, and a supportive community of triathletes like you are ready to take your racing to the next level.

For a very limited time, TriathlonWire readers can become part of this extraordinary multisport community  and save $47 off an annual membership with the coupon code STC47OFF

With its 100% no-risk guarantee, there’s no reason not to join today!  As Crowie always says: Faster Triathlon is Fun!

FEEDING TIME

Race day nutrition – a source of constant anxiety and confusion — is often considered triathlon’s “fourth event.”

Gain clarity on your body’s nutritional needs and learn how to construct a high carbohydrate fueling strategy by watching this concise and informative video by Dr. Alex Harrison.

He explains why you should be consuming up to 100gm of carbs per hour, even during events that are 6 hours and longer.  He also reveals the factors that limit carbohydrate utilization during competition.

If you’ve ever had a poor race performance due to a fueling mistake, then you need to watch this video!

SUPER SLOW

Sometimes slower is better.  That’s particularly true when trying to improve your freestyle.

Instead of hammering and flailing to hit every interval split, occasionally insert a set of super-slow swimming (SSS).  Rather than looking at your watch, focus on perfect technique.

High-performance coach Olivier Poirier-Leroy delves into the benefits of super-slow swimming.  He explains how to use it to expose any critical flaws in your stroke and regain your feel for the water.   He also provides 5 tips for getting the most from SSS drills.

QUICK HIITS:

• Who Owns What
  Thanks to Tim Heming, for the first time ever you can get a clear understanding of who is pulling the levers in our sport. Learn where your event registration money goes, and who owns what.  It’s more intertwined than you might imagine!

• Where Do You Stand?
  How do your performances stack up?  Find out from this comprehensive summary of average and target times for triathlon’s most popular race distances.

• Rinny Moves On
  A devastating sub-3-three hour run carried her to 3 IRONMAN World Championship titles and multiple Kona run course records.  With one of the most decorated careers in triathlon, after 20 years as a pro Aussie legend Mirinda Carfrae finally called it quits.  On behalf of our entire sport, we say “Thank you, Rinny!”

IN THIS EDITION…

• Freestyle audit for immediate improvement
• 3 proven VO2max workouts
• Why you need an overload training block
• Flexible fueling for faster racing
• How long before I benefit from a workout?

HOW LONG?

You’ve just performed a difficult threshold run.  How long before you reap the benefits of that workout?

In this article coach Jeff Gaudette examines the 4 most common types of run workouts and explains when you can expect to realize their benefit after your body has responded and adapted to the training stress.

You’ll appreciate the nuanced analysis of speedwork, VO2max intervals, threshold sessions and long runs.  Gaudette even provides a convenient chart that you can reference while planning your weekly workouts.

Of course how you respond to any specific workout is far different from how you develop and improve your energy systems over the long term.  Nonetheless understanding how your body reacts to different types of run workouts will help you schedule your sessions and fine-tune your training load for maximal benefit.

PICK IT UP

A major problem of many triathlon swimmers is overthinking their freestyle stroke.  By trying to focus on too many cues for improving technique, their stroke rate drops and they develop deadspots that kill their speed.

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

Additionally a higher turnover is more conducive for success in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.

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

EXPANDED CAPACITY

Our ability to use oxygen while exercising – also known as aerobic capacity and measured as VO2max – is a key contributor to endurance performance.

Aerobic capacity can be improved by training at our maximal rate of oxygen consumption, but those sessions are challenging and, if not precisely controlled, can lead to burnout or injury.

Coach Matt Fitzgerald outlines 3 science-based workouts for improving VO2max.

These sessions allow you to accumulate time at very high effort by performing multiple short intervals at varying intensities.  Include all three of these workouts into your training mix for variety while improving your aerobic capacity.

FLEXIBLE FUELING

Your body never uses just one type of fuel.  You’re always burning both carbs and fat, but the relative proportion of each varies according to performance intensity.  As intensity increases, metabolism of carbohydrates increases and our ability to utilize fat decreases.

As coach Jim Rutberg says, we want to train ourselves to reach a higher percentage of maximum power while still primarily relying on fat for energy. Doing so preserves our limited glycogen stores for when we need them most, and helps us avoid stomach distress caused by overconsuming carbs during a race.

Human performance scientist Corinne Malcolm provides a comprehensive explanation of how your body balances its fuel sources.  She also discusses how you might become a more fat-adapted triathlete through strategic carbohydrate periodization.

Consider her approach of combining various nutritional strategies to attain metabolic flexibility.  Doing so could elevate your race day results to new heights.

QUICK HIITS:

• Easy as Hill
  As you ease yourself back into higher intensity efforts, give this half-hill workout a try.  It incorporates short duration intervals to build strength and speed, while reducing the risk of injury often associated with speedwork.

• 3 Strong Moves
  We know: you’re pressed for time and find it difficult to integrate strength training into your weekly routine.  Sports rehab specialist James Dunne has identified his top 3 bodyweight exercises for faster running.  They’re designed to improve general strength, balance and lower leg conditioning.  No more excuses!

• Mythbusters
  After studying thousands of age group marathoners, a recent Northwestern University study found no link between running and hip and knee deterioration.  Despite many doctors advising their patients to cut back on their mileage, running does not cause long-term “wear and tear” on the joints.

IN THIS EDITION…

• Are group rides making you slower?
• Free your hips for more run speed
• Proper pull buoy for stronger pulls
• More carbs… but not all the time
• Super-efficient bike training

3 FOR THE BIKE

The best IRONMAN triathletes are experts in time management.  They know how to allocate their limited training time for maximum efficiency.

This is particularly important in your cycling. Intentional bike sessions ensure that you’re training the right energy systems and accumulating the necessary training load without wasting precious hours on sloppy efforts.

Coach and exercise physiologist Dr. Aris Myrkos offers up his proven framework for structuring your training with his 3 critical bike workouts for IRONMAN.

His approach is designed to optimize your FTP, oxygen uptake and fat oxidation.

Use his guidelines and sample workouts to take your long-distance bike performance to the next level.

TRAVEL LIKE A PRO

Traveling to IRONMAN events is expensive.

Wouldn’t you rather be spending your hard-earned money on gear and training, rather than pricey airfare and hotels?

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

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See you at the races!

FROM THE HIPS

If you’re looking for more running speed, then improve your hip mobility.

Your ability to move your hips through their full range of motion has a direct impact on stride length and running cadence.

Tight hip flexors impinge your movement and inhibit your speed. You’re literally fighting your body with every step.

In contrast stronger, more mobile hip flexors will enhance knee drive, stabilize your gait and even relieve lower back pain.

Begin to unlock your hips – and improve your running speed – with this sequence of 6 mobility exercises by coach Meg Takacs.  Perform them before every run and you’ll be rewarded with a more efficient, freer and faster pace.

QUICK HIITS:

• Happy Ending
  To supercharge your gains after completing a challenging indoor bike workout, immediately perform this brief 6-exercise core strengthening routine before hitting the showers.  It will increase your stability required to apply more force to the pedals.

• Road to Paris
  Triathletes keen to qualify for the 2024 Olympic Games in Paris will kick off their WTCS series this weekend in Abu Dhabi.  Catch all the action – including the return to short course racing of Katie Zaferes (USA) and Gustav Iden (NOR) — on the TriathlonLive webcast, BBC and other outlets.

• Finessing Your Plan
  Although originally written for marathoners, coach Greg McMillan’s 7 tips for managing your training plan is also appropriate for triathletes.  Combine his sage advice with a bit of finesse and common sense, and you’ll arrive at the start line in peak shape.

IN THIS EDITION…

• Why you need to be doing plyometrics
• Avoid these 6 indoor cycling mistakes
• Perfect your reach for faster freestyle
• 3 training priorities for greater ROI
• Optimize your tri bike set-up for more speed

MASTER YOUR WHIP

In a recent episode of That Triathlon Show podcast, coach & bike fitter Michael Liberzon delivers a masterclass in how to get the most from your tri bike setup.

The benefits of riding a TT bike instead of a road bike are unequivocal in almost all cases… even on really hilly courses (IRONMAN Nice participants, we’re talking to you).  Liberzon does the math to demonstrate why.

He goes on to examine the aerodynamic gains to be had by fine-tuning your bike’s most important features, like its cockpit and integrated hydration and storage systems.  He discusses when you should get out of the aero position and why you should race with a rear disc wheel whenever permitted.

If you’re serious in gaining more speed with fewer watts, then this is a priceless presentation you don’t want to miss.

STEADY ENERGY

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

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

Perfect for long distance triathletes like you!

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

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

From now until February 28 readers of TriathlonWire receive a whopping 25% off all UCAN purchases by using this link.  Don’t miss this limited time offer!  Stock up on their complete line of drinks, gels, energy bars and snacks today.

DYNAMIC STRENGTH

More and more triathletes have embraced strength training to improve their performance, but many are reluctant to incorporate plyometrics into their bodywork routine.

Carefully selected and properly performed dynamic movements will improve range-of-motion, body awareness, neuromuscular control and balance.

Introduce yourself to the power of plyometrics with Andrew Simmons’ 9 movements and progressive exercises for better running.

INDOOR CORRECTIONS

With improvements in gear and technology, indoor bike training has been transformed from a tolerated substitute for outdoor riding into a critical and effective training strategy.

As triathletes increase their time riding on platforms like Zwift, Rouvy and FulGaz, it’s even more important that they also focus on enhancing their indoor training effectiveness.

Coach Jim Rutberg lists the 6 most common indoor cycling mistakes and explains how to fix or avoid them.

Don’t be surprised if you’re guilty of making one (or more) of these mistakes.  The good news is that, once corrected, your cycling will be elevated to new heights.

QUICK HIITS:

• Swim Core
  Maintaining good body position in the water – even when fatigued – is key for faster swim times.  Here are 5 core exercises for swimmers from coach Sara McLarty that will help you uphold your stroke mechanics throughout the race.

• Walk It Off
  There are plenty of benefits of a post-meal walk, and one of the most important is the resulting improved stabilization of blood glucose. Walking helps you avoid that postprandial glucose rush.  Learn how and why this mechanism is so important.

• Iron Personified
  50-year-old Kiwi Cameron Brown will end his 35-year pro career on March 4 at his home race, IRONMAN New Zealand.  This final start marks his 25th appearance at IMNZ, an event he’s won 12 times.  Congratulations on a remarkable triathlon legacy.

IN THIS EDITION…

• Reframing recovery strategies for more gains
• Simplified freestyle: what to focus on first
• 3 powerful fartlek sessions
• Better running with more strength
• Aero choices for immediate speed

REDUCING AEROWATTS

In most IRONMAN triathlons you can expect to spend about 50% of your race time on the bike.  During that time in the saddle, up to 85% of the watts you generate are used to overcome wind resistance.

So it makes sense to do whatever you can to streamline your position and upgrade your gear to obtain the greatest aerodynamic gains possible. 

In this video Olympian and ex-pro cyclist Rob Hayles examines the relative aero gains in watts that various kit and adjustments to bike fit have on the power required to maintain a specific speed.  To make this study practical for age groupers, he tested at speeds of 25, 35 and 45 kph.

Watch the video to discover the aerowatt savings from each modification and decide if it’s cost-effective for you.  Amazingly, when all the changes were combined, a rider could realize a 36% improvement in overall power savings.

A REAL HEAD-TURNER

Experienced swimmers know that how your head moves through the water dictates the speed and technical proficiency of your entire freestyle stroke.

As Olympian and coach Glenn Mills say, “A stable head means a controlled body that’s faster and more efficient in the water.”

Until now, determining if you’re maintaining an optimal head position is nearly impossible without the aid of video analysis.

That’s all changed with the latest update to the FINIS Smart Goggle, which now allows you to evaluate your head position after every swim.

Post-workout, connect your goggles to the app and view an automatically generated 3D video of your actual head motion over your entire session.  See every breath, turn and twitch, then identify areas where your form breaks down and you can improve.

FINIS transformed what was once difficult into actionable daily feedback that will immediately accelerate your improvement.

As always TriathlonWire readers get 20% off with coupon code TRIWIRE at checkout.  Start becoming a faster swimmer today.

NEVER PASSIVE

Long distance triathletes are in a constant battle with fatigue.  Race preparation often comes down to how well we manage our recovery days.

But there’s much more to recovery than simply taking a day off from training.  According to coach Marilyn Chychota, there are 3 specific types of recovery days that you should be scheduling into your training plan, and each provides a different benefit.

In this article Chychota dissects the nuances of planning your systematic recovery.  She touches on the 3 pillars of recovery, assessing your overall life stress load, and guidelines for developing your own personal recovery plan.  You’ll never treat recovery as an afterthought again.

SPEED PLAY

As most of you know, “fartlek” is a Swedish term for “speed play” and describes a type of running workout that combines different lengths of intervals into one continuous flowing session.

Master coach Lance Watson explains why this is an important tool for triathletes of all fitness levels.  Fartleks help you adapt to pace variations, build mental toughness, master your perceived exertion, and become faster over longer distances.  Plus, they can be a lot of fun!

Check out Watson’s 3 favorite fartlek workouts that will enhance strength, speed and endurance.

QUICK HIITS:

• Leaner Faster
  Fat loss starts with your diet, but is amplified in the gym.  Get a head start on your body composition goals with this proven 6-week pre-season HIIT program. There’s plenty of scientific data that supports using HIIT for fat loss. So grab your dumbells and jump in.

• Tired Again
  Learn the latest about what tire choices are best for triathlon in this comprehensive review by BetterTriathlete.  Discover the top 5 tire choices used among pros at the 2022 Hawaii IRONMAN, and determine if clinchers, tubulars or tubeless are the best choice for you.

• Top of the Charts
  The PTO has unveiled a massive overhaul of its World Ranking System.  Thanks to the data-crunching by Thorsten Radde of TriRanking.com, the PTO finally has what promises to be a compelling and defensible means of rating pro triathlon performances across various distances and events.  It even factors in the influences of strength-of-field and environmental conditions.

IN THIS EDITION…

• Best predictors of marathon pace
• Avoid the 5 most common freestyle mistakes
• Why you should consider a CGM
• The science of bike-run bricks
• 3 killer indoor bike workouts

BRICK SCIENCE

A fundamental skill unique to triathlon is running well off the bike.  The bike-to-run transition requires a shift of movement patterns that are uncomfortable, but those who master it will excel.

Did you know that a hard bike leg has 5 detrimental effects to your physiology that negatively impact your run, even before you leave T2?  Learn how to recognize and address them, and you’ll improve your chances for a fast finish.

Triathletes must also adapt to a loss of biomechanical efficiency and the neurosensory lag experienced in the early miles of the run.  Having a plan for these temporary impairments will help you navigate through them.

Of course, the way to mitigate the discomfort of the bike-run transition is to incorporate bricks into your training.  The goal of the brick session is to decrease the time it takes for your body to transition into efficient running mechanics.

Studies suggest that we should perform bike-run brick workouts weekly, and even more frequently as race-day approaches.  Get a glimpse of how to put bricks into practice by watching this short video by 6x IRONMAN World Champion Mark Allen, who knows a bit about running off the bike.

LIGHTER & FASTER

Thinking about how to reach your ideal racing weight to optimize your speed and increase your power-to-weight ratio?

Well, it’s time to ditch the detox teas, meal replacement shakes, and fad diets. The proven way to lose weight — without compromising performance — is to change your mindset with Noom.

Its science-based approach gives you the tools and support you need to make better food choices, help change your behavior and reach your performance goals.

Remember: optimal racing weight is a byproduct of doing many things right.  Noom ensures you lose weight in a healthy, sustainable way through behavioral change psychology.

If you want long-lasting changes, overall better health, and better performances then try Noom today.

SWEET SUCCESS

You’ve seen the sensors stuck to the triceps of some of the top pros and might have been curious about the short-lived Supersapiens sponsorship in Kona.  But what are continuous glucose monitors (CGMs) and can they improve the performance of amateur triathletes?

Originally developed to help diabetics manage their blood sugar, CGMs are now being used to optimize athletes’ fueling strategies.  Why?  Because stable glucose has been identified as a marker of endurance performance.

In layman’s terms, CGMs can help you avoid bonking.  They can also be effective in fine-tuning your fuel consumption by providing real-time feedback on blood glucose levels and fat oxidation while training at a variety of intensities.

The use of CGMs by athletes is still in its infancy, and their flood of new data can be inconclusive or even confusing.  For now, CGMs are permitted in triathlon competitions and could be useful for guiding you through the 4th event: race day fueling.

PACE PREDICTORS

Running guru Greg McMillan has identified 3 workouts that can help predict your marathon race pace and he prescribes when to do them.

He starts with the popular fast finish long run.  To ensure an accurate pace prediction, McMillan advises that you shouldn’t taper for these challenging sessions.

You can also extrapolate your marathon pace from a recent half marathon performance, and he explains how.

Finally there are the infamous Yasso 800s.  This diabolical interval session is a proven means for estimating your marathon pace, as well as being a powerful workout and confidence builder.

Dialing in your marathon speed is tricky, but these predictor workouts will help you set realistic expectations and plan a smart race pace.

QUICK HIITS:

• Fueling Framework
  Are you ready to create your own personal plan for managing blood sugar in training and racing? Join former U.S. Olympic Sports Dietitian Bob Seebohar on Thursday, February 16 for an in-depth discussion on how to intentionally fuel your performances.  Register for free to view the live or recorded presentation..

• One and Done
  Gustev Iden’s custom high-stack platform shoes will remain undefeated in Kona.  In December IRONMAN aligned its shoe policy with triathlon’s international governing body, restricting sole height to a maximum of 40mm and requiring shoes used in competition be available on the open retail market.

• Elite Strength
  What do Taylor Knibb, Rinny Carfrae, Tim O’Donnell and Emma Pallant-Browne (among others) have in common?  They all train with strength coach Erin Carson.  Learn how Erin approaches strength training for triathletes in this informative conversation on the Greg Bennett Show podcast.