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IN THIS EDITION…

• 5 breathing drills for faster freestyle
• Where is the fastest IRONMAN course?
• 13 bodyweight exercises for stronger cycling
• 3 new trends in high-performance bike positions
• Unlock run speed & strength on a treadmill

WELL-POSITIONED

You’ll love this analysis by Mat Steinmetz of the 3 emerging trends in bike positions that led to the fastest ever Hawaii IRONMAN.

He examines the set-ups of 20 pros and dissects metrics like saddle orientation, hip angle and reach over the aero bars.

During this off-season, take inspiration from these elite triathletes to help dial-in your ideal combination of aerodynamics, biomechanical efficiency and comfort.

THE PERFECT GIFT

Train side-by-side with 3x Hawaii IRONMAN World Champ and IRONMAN U Master Coach Craig “Crowie” Alexander.

On March 9-14, 2025 join Craig Alexander’s Kona Triathlon Camp for an unparalleled training experience hosted at the luxurious Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will train on the World Championship course, including cycling on the famous Queen K Highway, running in the Natural Energy Lab and swimming in Kailua Bay.

Make your no-risk reservation today.  It’s guaranteed to make you faster.

TEMPO TIME

Elevate your winter running with these 3 season-appropriate tempo workouts.

They’re designed to gently build into higher-paced efforts, and add just the right amount of speed to spice up your off-season sessions.

RIDE STRONG

Stronger cyclists are faster cyclists.

With improved strength you’ll fatigue more slowly,  be able to absorb higher training volume, and find that extra gear when it’s needed during a race.

Jumpstart your strength training program with these 13 cycling-specific bodyweight workouts.

Start building stronger legs now, and you’ll be riding faster next season.

QUICK HIITS:

• Finding Fast
  Where is the ideal event to bag an IRONMAN PR?  Check out this interactive article that lists the fastest racecourses in your region.  It considers course topography, typical conditions and average age group finish times.

• How Long?
  You cannot adequately prepare for the back half of an IRONMAN bike leg if you’re only riding for 3 hours in training.   Learn more in this video by GTN.

• Turn Back the Clock
  Creatine has become the new go-to supplement for masters triathletes.  In addition to helping maintain lean body mass, it’s also shown to improve bone strength and cognitive function (among other benefits) in older athletes.

IN THIS EDITION…

• 7 fundamentals of off-season strength training
• 3 pace-based swim workouts
• How to transfer swim skills to the open water
• 10 principles of successful bike training
• Proven mental strategy for breakthrough running

BETTER BIKE

Master coach Chris Carmichael shares the 10 core tenets of successful bike training that all triathletes need to know.

Keep these fundamentals top-of-mind as you plan for next season.  Doing so will help you avoid the fads and shiny objects that often prevent real long-term progress.

SEASON’S BEST

Beginning tomorrow Zoot Sports will dominate Black Friday with its biggest sale of the year!

You can save up to 80% sitewide so, after buying the perfect gift for that triathlete in your life, pick up a little something for yourself, too.

Founded in Kona, Hawaii in 1983, Zoot is the original triathlon brand.  Today it’s the global leader in multisports apparel, producing the most technologically-advanced and complete product line for triathletes in the world.

Don’t linger in transition!  The sale lasts for just 10 days and ends on December 2.

FASTER WHEN FATIGUED

Looking to add a little variety to your swim training?  Or do you need an injection of speed to improve the swim split in your next event?

Then check out these 3 pace-based swim workouts for triathletes by Olivier Poirier-Leroy.

They’ll help you break the bad habit of long, steady swim sets and teach you to swim faster when you’re fatigued.

OVERCOME IMBALANCES

Do you want to improve your biomechanics, speed and injury resistance?  Then get to the gym.

To help get you started, check out Jarrod Evans’ 7 guidelines for an effective off-season strength program.

It’s specifically designed to overcome the imbalances caused by the highly repetitive actions of swimming, biking and running.

QUICK HIITS:

• Strava Bonks
  Ray Maker explains how Strava’s recent change of service will cut off dozens of apps from accessing Strava data.  This could impact how you use training platforms like Zwift, TrainerRoad or VeloViewer and even how you interact with your coach.  Come on, Strava… You can do better!

• Wheel Time
  If you’re thinking about upgrading your race wheels, a good place to research your options is Slowtwitch’s Kona wheel count.  In 2024 Zipp was the clearcut wheel of choice among the men racing the IRONMAN World Championship.

• Simply Divine
  Known for its innovative production of affordable triathlons, Cal Tri Events recently announced its “Divine Intervention” event registration coverage.  If a natural disaster forces the cancellation of an event, then athletes may obtain a full refund or transfer their entry at no charge to a future race.  Nice!

QUICK HIITS:

• 5 for Free
  Looking to polish your stroke mechanics?  Then check out these 5 swim drills for triathletes that will dramatically improve your technique, efficiency and confidence

• Saddle Up
  When the dust settled from the 2024 Kona Bike Count, saddle manufacturer ISM emerged as the overwhelming choice for bike seats.  The preferred perch of 633 age groupers, they were a country mile ahead of second place Selle Italia, which came in at 278

• Gifts for Swimmers (Like You)
  If you’re shopping for a triathlete this Holiday season (or need a little something for yourself), then consider these 5 gifts for a faster swim leg curated by Olivier Poirier-Leroy.

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QUICK HIITS:

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IN THIS EDITION…

• 9 most common training mistakes
• Transform your freestyle catch with 2 drills
• 5 squat variations for faster running
• Your age group standards for IMWC qualification
• 7 tips for conquering headwind

CHAMPIONSHIP STANDARDS

[This feature originally appeared in our September 19 edition, which was not fully distributed due to technical issues.]

Information is power.  If your goal is to qualify for Nice or Kona, then it pays to know the times and splits in your age group that will earn you a position on the start line.

Coach Russell Cox has crunched the numbers for you, and presents them in this useful summary of the latest IRONMAN age group qualification standards.

He also lists all the 2025 qualifying events and their available number of championship slots.  It’s time to start planning.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN World Championship 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On March 9-14, 2025 join Craig Alexander’s Kona Triathlon Camp for an unparalleled training experience hosted exclusively at the Mauna Lani Resort.

Designed for athletes of all abilities, sessions are personalized to match the fitness and experience of each participant.

Athletes will swim in Kailua Bay, ride along the famous Queen K Highway, and run in the Natural Energy Lab.  You’ll also train on the 3,200 private acres of the incomparable Mauna Lani Resort, located at mile 34 of the IRONMAN bike course.

Space is very limited.  Learn more & make your no-risk reservation today.  It’s guaranteed to improve your triathlon proficiency.

STOP THE SLIPPAGE

In this video coach Brenton Ford describes a different way to think about your freestyle catch.  He wants you to imagine holding firm through the arm and shoulder, then visualize your arm remaining stationary as your body moves past it.

To help you master this concept, he demonstrates 2 effective drills to minimize arm slippage.   These will help transform your freestyle, delivering faster swim pace with fewer strokes. 

SQUAT FOR SPEED

Research confirms that strength training improves running economy, muscle recruitment and resistance to injury.

One of the most effective strength training exercises for runners is the squat.

Here are 5 variations of squats that will improve your running speed.

QUICK HIITS:

• Crowded at the Top
  A star-studded field of pros will contest the men’s IRONMAN World Championships in Kailua-Kona, Hawaii on October 26.  Included are 4 former title holders, including reigning champ Sam Laidlow.

• Nice & Hard
  Which championship IRONMAN course is more difficult, Nice or Kona?  After grading each event’s swim, bike and run, the toughest event has been named.

• Bike for Dough
  Check out how some of the top contenders are tweaking and dialing in their bike positions for Kona.  Will these incremental aerodynamic adjustments deliver yet another bike course record?

QUICK HIITS:

• Nice Bikes
  The bike count at the women’s IRONMAN World Championship in Nice, FRA confirmed that Cervelo remains most popular, but other brands – most notably Trek and Canyon – are closing the gap.  Check out all the stats here.

• Iron Will
  The inaugural season of AN IRON WILL docuseries recently debuted on Outside TV and DAZN.  Each episode delivers a behind-the-scenes look at the lives of 5 top pros as they prepare for the world championships.  Created by IRONMAN’s talented production team, it’s well worth the watch.
  

• It’s Catching
  By slowing down and focusing your attention on the front of your stroke, you can begin to really feel the freestyle catch.  Try this drill by GoSwim.tv and finally learn what’s meant by a high elbow catch.

IN THIS EDITION…

• How to maintain swim form when fatigued
• 5 squat variations for faster running
• Age group standards for IRONMAN WC qualification
• Reduce ground contact time for more economical running
• Best intervals for improved lactate clearance

TOUCH DOWN

Do you glide or stomp?  What differentiates the two is ground contact time (GCT).  Measured in milliseconds, it’s a biomechanical metric that indicates your running efficiency.

GCT decreases as running speed increases.  The good news is you can train to improve it.

Lars-Christian Simonsen offers 3 methods and 4 cues for shortening GCT.  Reduce your contact time and you’ll improve your running economy… which will translate into better running performance.

FINE-TUNED FUELING

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

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

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

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

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

IDEAL INTERVALS

Teach your body to clear lactate more efficiently, and you’ll be able to sustain higher intensities for longer periods.  A proven way to improve lactate clearance is Tabata or High Intensity Interval Training (HIIT).

When performing these challenging interval sessions, Dr. Rick Kattouf recommends efforts of 40-seconds, followed by 20-second rest periods.

Learn how to harness this effective training format with these practical examples of bike and run HIIT workouts.

SQUAT FOR SPEED

One of the most effective strength training exercises for runners is the squat.

Here are 5 ways squats will help you run faster, and 5 variations of squats that will improve your running speed and help prevent injury.

QUICK HIITS:

• The Two C’s
  They’re not flashy, but these two fundamentals of training form the bedrock for realizing your potential and achieving success at the races.

• It’s Catching
  By slowing down and focusing your attention on the front of your stroke, you can begin to really feel the freestyle catch.  Try this drill by GoSwim.tv and finally learn what’s meant by a high elbow catch.
  

• Fast Haug
  In this interview with Bob Babbitt, 2019 World Champion Anne Haug discusses the unique characteristics and her chances at this weekend’s demanding IRONMAN course in Nice, FRA. Coming off a best-ever 8:02:38 at Challenge Roth, Haug is considered one of the top favorites.

IN THIS EDITION…

• 7 tips for faster running over 40
• Sorry… there is no “fat switch”
• 3 workouts for more swim speed
• How to harness the power of cycling intervals
• Simplify your strength training

MASTER THE REPEAT

Every cyclist can benefit from interval training.  Unfortunately many triathletes view intervals as too complicated and scary, so never fully commit to them.

In this guide to effective bike interval training, coach Maddison Russell demystifies cycling repeats.

She explains why they’re so effective, and provides foolproof templates for personalizing this powerful workout format  into your program.

FAST, WITH ATTITUDE

For the past 11 years, the Betty Squad’s team of athletes has proven that you don’t have to choose between speed and style.

If you’re a woman who’s passionate about endurance sports, has a desire to inspire those around you and  wants to wear the hottest high-performance apparel available, then Betty Squad is for you.

For a very limited time, Betty Squad is accepting applications to join its 2025 team.

If you think Badass is Beautiful™, then apply today!

NO FAT SWITCH

Understanding that the body utilizes both carbohydrates and fats at the same time — in proportions dictated by exercise intensity — is key to mastering your fueling.

In this insightful article, Dr. Asker Jeukendrup dispels the commonly cited myth that successful endurance athletes “switch” to  fat metabolism during long events.

Learn how fat and carbohydrate simultaneously contribute to fueling the pathways of energy production, and you’ll take your race day nutrition to the next level.

GYM WORK

If you’re looking for straightforward advice on getting stronger, then this practical triathlete strength training guide by coach Paula Sierzega is for you.

She reminds us of the 4 key reasons triathletes must hit the gym, then provides 10 go-to exercises that never fail to build a stronger, more bulletproof body.

QUICK HIITS:

• Iron or Lead?
  Which is harder, the Leadville 100 Mountain Bike Race or the Hawaii IRONMAN?  Coach Gale Bernhardt examines the debate and compiles6 takeaways for success at either of these legendary events.
  

• Rare Bird
  Reflecting on Daniela Ryf’s remarkable career,  it’s hard to choose the highlights.  However, here are 6 of her superhuman performances that help make the case that Dani was the best triathlete — male or female — in history.
  

IN THIS EDITION…

• Fueling framework for 70.3 success
• 6 variables that impact your marathon goal time
• Avoid these 4 strength training mistakes
• 9 reasons why you need a swimmer’s snorkel
• 3 proven workouts to raise your FTP

PREDICTING FAST

Renowned running coach Greg McMillan has identified 6 factors that impact the odds of hitting your goal time in the marathon.

Are you optimized for all 6 variables?

If so, congratulations!  You’re on track for a great race.  If not, then adjust your training (if you have time) or modify your race plan for a more realistic objective and a more positive experience.

GET IT HERE

In the article above, you learned 9 reasons why you should be training with a swimmer’s snorkel.

Now it’s time to pick up your own FINIS Stability Snorkel from the company that first introduced the center-mounted snorkel for the competitive swim market back in 1995.

Since then swimmers and triathletes have drilled with their snorkels to improve the timing of their body rotation, stabilize their head position and even strengthen their kicks.

With coupon code TRIWIRE you’ll get 20% off your purchase of the Stability Snorkel and other innovative swim training accessories from FINIS.

HALF FUELED

For triathletes moving up to longer events, the IRONMAN 70.3 distance seems to be the threshold where race nutrition strategies really matter.

Whether you’re aiming to finish in 4 hours or 7 hours, you’ll need to ingest carbohydrates to optimize your 70.3 performance.

Sports nutritionist Dr. Asker Jeukendrup outlines 3 race day fueling mistakes and how to avoid them.  Get these basics right, and you’ll increase your chances of racing to your potential.

STRONG BUT WRONG

Want to maximize the ROI from your strength training?  Then be sure that it complements your overall training objectives.

Coach Montana DePasquale identifies 4 common strength training mistakes made by endurance athletes.

Audit your program to correct and avoid these errors.  Doing so will ensure your work in the gym translates to improved performance on the race course.

QUICK HIITS:

• Fastest Feet in Paris
  What shoes were worn by the fastest marathoners at the Paris Olympics?  Check out the brands and models that won the medals… You might be surprised by which one brought home the most hardware.

• Giddy Up
  Olympic medalist and IRONMAN World Champion Michellie Jones has been named an IRONMAN U Master Coach.  Jones is one of the most accomplished triathletes of all time and, following her retirement from the pro ranks, has devoted her attention to coaching.

• Norwegian Method
  The fascination with all aspects of Kristian Blummenfelt’s speedy performances apparently has no bounds.  One of the fastest splits within his amazing 7:27:21 IRONMAN Frankfurt victory was a blistering (?) 25-second Porta Potty stop.  Did he train for that, too?

IN OUR 200th EDITION…

• How to calculate your caloric needs on the bike
• Follow these 6 steps to qualify for Kona
• Why you should perform a swim ramp test
• 7 ways tempo runs can help you break 3:30
• 5 freestyle concepts to master for more speed

KQ DECODED

If a KQ is your goal, then study Chris Bagg’s 6-step no-nonsense plan to earn a Kona bib.

It provides keen insights, like why you should probably avoid Masters swimming, how to build the durable cycling endurance you’ll need on the Queen K, and the secret to a good IRONMAN run.

This amazing resource will make you rethink your approach to long-distance training and help you reach your goal times.  In doing so, you could punch your ticket to Hawaii.

THANKS FOR 200

As you might have noticed, this marks our 200th edition of TriathlonWire.

What began in 2020 as an experiment during the pandemic now serves over 41,000 triathletes worldwide.

During the past 4 years we’ve tried to remain true to our mission: to provide high-quality curated content that will make you a faster triathlete.

If you don’t mind, please take 2 minutes to complete this brief survey.  Your answers will help guide our future content.

On behalf of all of us at TriathlonWire, thanks for your continued support!

BALANCE BEFORE POWER

Mitch Kibby went from novice swimmer to pro triathlete in just 5 years.

In this video he describes the 5 skills & concepts he prioritized to elevate his freestyle.

You’ll love his mantra, “balance before power,” that helped him perfect the all-important catch and pull.

PORTION CONTROL

We often hear about pro endurance athletes consuming over 120 grams (that’s 480 calories!) of carbs per hour during competition.

Coach Jim Rutberg explains why – for most of us age groupers – this is a bad idea.  He outlines how to calculate how many calories per hour are right for you.

Armed with your personalized carbohydrate prescription, follow Rutberg’s recommendations on how to reliably train your gut to tolerate more fuel.

QUICK HIITS:

• Fully Booked
  With no more qualifying races remaining on the calendar, the pro slots have been filled for the 2024 VinFast IRONMAN World Championships in Nice and Kona. Are these the most competitive rosters ever?

• Shifty Business
  Researchers have discovered 3 security vulnerabilities in Shimano’s Di2 wireless groupsets, exposing riders to third-party hacks that could disrupt gearing and shifting.  Shimano is reportedly working on a firmware update
  

• Age Discrimination
  As demand for entries rises and performances get faster, the qualifying times for Chicago Marathon in most age groups are now 5 to 10 minutes faster than those of the Boston Marathon.  Worse, if you’re 80 years old, then your 2025 qualifying standard is now 50 minutes faster than last year!  Pickleball, anyone?

QUICK HIITS:

• Higher Octane
  Popular with weightlifters, creatine is proven to improve muscular strength.  But this well-researched supplement offers other benefits, too.  Here are 3 reasons why endurance athletes should consider creatine.

• It’s Shoe Time
  A good triathlon bike shoe must be easy to get on and off, while providing stiffness and a snug fit for efficient power transfer.  Find your ideal model in this comprehensive review of cycling shoes for triathletes.
  

• Comfortably Fast
  If you’re unable to hold your aero bike position because you’re uncomfortable, nothing else matters.  Fit Svengali Dave Ripley examines the 3 priorities of an ideal bike fit.

IN THIS EDITION…

• 15 factors that truly impact triathlon performance
• 3 guidelines for finding your ideal race weight
• How to swim faster in rough open water
• 6 hip mobility stretches for faster running
• 3 workouts for hilly triathlons

ROUGH WATER

Elite open water swimmer and coach Adam Walker reveals several useful tips for mastering rough open water.

Learn why he prioritizes a low head and low recovery, and how he improves his balance and stability by maintaining a high shoulder.

In this video he demonstrates his roll-kick-pull technique and provides some cues to help you relax and swim faster… even in choppy conditions.

FASTER, STRONGER SWIMMING

FINIS knows triathlon swimming.  That’s why they support dozens of tri clubs, partner with elite performers like Olympian Henri Schoemann and Hall of Famer Dave Scott, and sponsor the Podium Racing supertri team.

Innovative products like the FINIS Smart Goggle displays your real-time swim data in the corner of your field-of-view, so you can optimize every lap.

Their Tempo Trainer Pro is the world’s most popular tool for determining your ideal stroke rate.

And the FINIS swimmers’ snorkel and paddles are must-have gear for triathletes trying to refine all aspects of their stroke.

TriathlonWire readers get a 20% discount off all FINIS purchases by using the coupon code TRIWIRE at checkout.

JUST RIGHT

Determining your ideal racing weight is a complex topic for runners, cyclists and triathletes.

It can be tricky trying to align training and fueling so you arrive at the start line healthy and well-prepared for your best race.  One thing’s for sure: lighter weight is not always better.

Check out these 3 guidelines for optimal endurance nutrition.  They will help you find your sweet spot for performance and bodyweight.

HIPS DON’T LIE

Tight hip flexors – exacerbated by prolonged sitting and long hours on the tri bike – prevent glute activation and often result in knee and Achilles injuries.

The remedy is to practice Sarah Scozzaro’s 6 hip mobility stretches for long-distance runners.

Improving hip flexor mobility will immediately translate into better run performance.  Your stride will become longer and your gait more comfortable.

QUICK HIITS:

• Do Your Own
  Former pro and master coach Grant Giles reminds us of a fundamental tenet of successful triathlon training: stop doing other people’s workouts.  Redirect your focus onto your own priorities and watch your results soar.

• Choices, Choices
  After Taylor Knibb amazed us with her anchor leg in the Olympic triathlon mixed relay in Paris, she now faces a tough decision:  does she race at the IRONMAN World Championships in Nice, or compete in the UCI World Time Trial Championships in Zurich?
  

• Jockey if Strapped
  No time for that workout?  Then hire a Strava Jockey to complete your run or ride.  At least then you won’t miss out on your kudos.  So, even if it didn’t happen, it might still be on Strava. (We can’t make this up.)

IN THIS EDITION…

• 4 alternatives to your weekly long run
• Proven method for calculating race pace
• Why your open water splits are slower than the pool
• 5 guidelines for adults learning freestyle
• Run faster by developing power

PERFECTING PACE

Is it possible to get faster results without increasing fitness?  Oftentimes – with better pacing – the answer is “yes.”

Coach Greg Grandgeorge describes how he creates an optimal race pace plan. He starts by determining lactate thresholds in the swim, bike and run.

Once thresholds are identified, he translates them into realistic race speeds based on event distance.

With this information you can confidently govern your race day efforts and get closer to realizing your potential.

YOU’RE COVERED

Did you know that sunburn suppresses our thermoregulation and ability to dissipate heat, potentially compromising performance?

Fortunately you can prioritize skin health with the full line of products by Dermasport.

Designed specifically for athletes, Dermasport protects, hydrates and repairs skin from excessive exposure to sun and chlorine.

Check out Dermasport’s complete skin care line for endurance athletes and – for a limited time – enjoy a 25% off any purchase.

INSTEAD OF LONG

The weekly long run is a cornerstone of effective triathlon training, but maintaining consistency with this demanding session can be difficult.

If you find yourself unable to execute your next long run, here are 4 strategies to ensure you still log the miles.

LATE BLOOMERS

Even if you started as an adult, coach Gordo Byrn is convinced that you can become a good triathlon swimmer.

He should know… he did it himself.

Here are Byrn’s 5 essential guidelines for freestyle proficiency.  Demystify swimming with these straightforward and attainable tips.

QUICK HIITS:

• Balancing Act
  Steve Magness examines the 6 traits that Olympians master.  Think about these attributes as you watch the best athletes in the world perform at the highest level. 

• Golden
  Who is the newly minted Olympic champion Alex Yee?  Join Bob Babbitt in his conversation with this humble speedster.
  

• Zwift’s Newest Partner
  TriDot’s new integration with Zwift allows frictionless syncing of data between the two popular platforms.   Now you can push workouts from TriDot to Zwift and automatically send Zwift workout data back to TriDot.

IN THIS EDITION…

• 6 tips for becoming a more efficient fat burner
• Rescript your self-talk for high performance
• 5 ways to delay age-related decline in VO2max
• Purpose-built bricks for better results
• 3 drills for more relaxed freestyle

RELAX INTO SPEED

Relaxed swimmers are faster swimmers.  They’ll also swim further with less effort.

In this video, coach Brenton Ford shares 3 tips for becoming a more relaxed swimmer.

These drills will help you release the non-propulsive tension that squanders energy and inhibits your stroke technique.

FUEL LIKE A CHAMPION

You don’t have to be in Paris to fuel like a champion. For a limited time, win big with 25% off all UCAN products!

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

Get the gold standard of sports nutrition that has you covered from swim start to run finish, without the blood sugar spikes and crashes typically caused by traditional drinks and gels.

TriathlonWire readers get up to 25% off by clicking this link. Act now… Offer ends July 31.

MASTER MIND

In this episode of The Greg Bennett Show, master coach Grant Giles describes how he helps athletes develop the mental skills critical for racing success.

He provides real-life examples of how to rescript your internal self-talk, and visualize overcoming the challenges that you’ll likely encounter on the racecourse.

Giles’ methods have been effectively employed by athletes of all levels.  They’ll help eliminate the mental roadblocks that can prevent you from reaching your full potential.

FAT FUEL

To become a faster long-distance athlete, you must improve your metabolic efficiency to better utilize fats as a fuel source.

Your body can metabolize multiple sources of energy, so it pays to look beyond using only carbs. By enhancing your ability to burn fat, you’ll unlock a nearly unlimited source of fuel and preserve glycogen for when you need it most.

Dr. Isabelle Nadeau outlines the benefits of hybrid fueling, and offers 6 ways to improve your metabolic efficiency.

QUICK HIITS:

• Intentionally Better
  Rather than rush through your next pool session, follow Olivier Poirier-Leroy’s 3 simple rules for better swim workouts.  You’ll be amazed by what a difference they make!

• Odds-On Favorites
  The Paris Summer Games are finally upon us.  Don’t miss a minute of the 3 highly anticipated Olympic triathlon events.  Bookmakers favor Yee and Potter… Who are your picks?

• Transitions
  For 18 years Peter Hurley led the American Bicycle Group, which manufactured triathlon’s ubiquitous Quintana Roo brand of bikes and wetsuits.  Tragically Peter passed away last week after a morning run.  He will be missed.

IN THIS EDITION…

• Lionel’s training priority
• 7 ways to build speed after 50
• Crowie’s 5 tips for faster triathlon running
• 3 exercises for stronger cycling
• Freestyle audit anyone can do

FINISH FASTER

3x IRONMAN World Champ Craig Alexander was feared for his devastating run off the bike.

In this interview, Craig dives deep into his 5 top strategies for faster triathlon running.  He reveals exactly how he integrated these strategies into his very busy weekly schedule.

Listen to the full podcast for never-before-heard stories and insights from Crowie, or jump straight to his tips at 28:00.  Or download a free PDF of his tips that you can refer to frequently.

SMART SUMMER SALE

The innovative FINIS Smart Goggle is a vital tool that tracks and discreetly displays key swimming data in the corner of the left lens without distracting your field-of-view.

Metrics like stroke rate, lap splits, lap count, total time, rest intervals and more… are displayed in real-time.  It even integrates with Strava and provides analysis of your head position!

For a limited time, the FINIS Smart Goggle is on sale at its lowest price ever.  Plus, there’s no subscription fee.

As a TriathlonWire reader, get an additional 20% off your purchase of the FINIS Smart Goggle and other world class swimming accessories by using coupon code TRIWIRE at checkout.

UNLOCK STRENGTH

Learn the 10 primary muscles for powering your pedal stroke, and how they work in concert for sustained speed on the bike.

Training time is always too short, but these 3 simple exercises by Mike Schultz  can easily be inserted into your weekly program for stronger cycling.

LIONEL’S LESSON

Superstar Lionel Sanders attributes his success in triathlon to one thing: consistent training.

The enemy of consistency is injury.  Despite using plenty of the latest tech to track his workouts, Lionel shares a low-tech tip for staying injury-free.

QUICK HIITS:

• Carbon Footprint
  Check out the latest options for carbon plated shoes in this useful guide by Doctors of Running.  It includes everything you need for choosing the super shoe that’s best for you.

• Touching Bigger Volume
  Here’s an interesting Tweet by Gordo Byrn about building tolerance for greater training volume without burning out.  The secret?  Never try to build volume and intensity simultaneously.

• Younger Blood
  How can we grow triathlon?  The Boston Triathlon believes it has the answer: thanks to sponsorship from Amazon, 11- to 15-year-old kids can participate for free in run and swim-run events for a fun introduction to multisport racing.

QUICK HIITS:

• Faster Front
  Designed to be used only on the front wheel, Continental’s new Aero III tire features “vortex generators” in its tread pattern to deliver a claimed 5-watt advantage over a wide range of speeds.

• Blazing
  A fast course, cool conditions and amazing athletes produced new course records at Challenge Roth.  Magnus Ditlev improved the men’s mark by over 1 minute, and Anne Haug posted a remarkable 2:38:52 marathon split to shatter the women’s record by 6 minutes!

• Mobility, Balance, Speed
  Practice this drill every day to improve your streamlined position.  Better mobility is often overlooked as a key element of faster freestyle.

QUICK HIITS:

• Paris Bound
  With the Paris Games just weeks away, check out the triathletes who made their national Olympic teams… and who missed the cut.  There will be a total of 55 men and 55 women racing for medals.

• Sweet Ride
  Ever wonder how much it would cost to ride a Tour de France bike?  Here’s a summary of the 19 best WorldTour team road bikes, and their estimated price tags.

• Going in Seine
  Despite a $1.5 billion cleanup investment, recent heavy rains and untreated sewage continue to foul the River Seine.  Swimming has been banned in the river since 1923, and the fate of the Olympic triathlon remains in doubt.  Duathlon, anyone?

IN THIS EDITION…

• How much faster are shaved legs?
• 7 benefits of plyometrics for distance runners
• Why you should consider shorter crank arms
• Best tri bike shoes of 2024
• How to hold & pull more water

CATCH, LOCK & ROLL

A technically efficient pull is one of the most critical skills to learn in freestyle. It allows you to generate more power, move more water and swim faster.

In this article and accompanying video, coaches Fares Ksebati and Chris Bryan break down the key elements of the freestyle pull.  They explain why timing your body rotation with your pull is the secret to holding and moving the maximum amount of water.

Their concept of catch, lock and roll might be “aha moment” you need for your next swimming breakthrough.

SWIM FASTER, FASTER

Build strength, endurance and technique for faster triathlon swimming with FINIS training accessories.

Consider the Tempo Trainer Pro.  This popular device guides you to an ideal stroke rate and helps smooth your power curve for more speed and efficiency.

Triathletes love FINIS strapless Floating Agility Paddles and the Freestyler Paddles  (that’s why Dave Scott has both in his gear bag).

Perfect your pre-race warm-up with a set of Slide Dryland Cords.  They mimic the entire swim stroke cycle with consistent resistance throughout the pull.

Best of all TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.

SMOOTH IS FAST

Join Lionel Sanders as he conducts an experiment in the wind tunnel to find out if shaved arms and legs provide any meaningful aerodynamic benefits.

Along the way, discover what he found to be his fastest helmet, and whether or not calf sleeves are worth the hassle.

ALL HOPPED UP

Plyometrics, as part of a well-rounded strength training program, offer 7 benefits for endurance runners and triathletes.

Plyometrics typically involve a series of explosive hops, skips and jumps with just body weight.  Performed regularly over 8 to 12 weeks, they will reduce ground contact time and enhance running economy, which translates into lower oxygen consumption at a given speed.

Performed just 2 or 3 times per week, these 3 deceptively simple plyometric exercises will improve your overall running performance.

QUICK HIITS:

• Could He Compete?
  Recent rumors suggest Kristian Blummenfelt is close to signing a 3-year contract to ride for Team Jayco-AlUla in the pro cycling peloton.  Pipe dream, or could Big Blu be the next Cam Wurf?

• Tri Bike Treads
  Triathlon bike shoes are designed to be quick to put on, dry from the inside and be worn barefoot.  Plus they must be stiff and responsive. Here are 2024’s top-rated tri bike shoes.

• Watts More
  Looking for a few extra watts on the bike?  Then tackle these 4 cycling-specific exercises, designed specifically to develop more time trialing power.  Let’s lift!

IN THIS EDITION…

• 3-point blueprint for training your gut
• How to train for a negative split run
• 6 VO2 max workouts to match your race distance
• Boost cycling prowess with uphill sessions
• 3 tips to improve your freestyle catch

HERE’S THE CATCH

If you want to swim faster freestyle, then improve your catch.

In this video Brenton Ford shares how to correct 3 mistakes that immediately deliver more speed.

He demonstrates which part of the stroke constitutes the catch, what is really meant by the term “high elbow,” and why the secret of a successful catch is subtly, not brute force.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On August 11-16, join Craig Alexander’s Kona Triathlon Experience, a 6-day training camp hosted exclusively at the Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will swim, bike and run on the World Championship course, including sessions on the famous Queen K Highway, in the Natural Energy Lab and in the warm waters of Kailua Bay.

Learn more & reserve your spot today in Craig Alexander’s Kona Triathlon Experience.

FRAMING VO2 MAX

VO2 max is an important metric of aerobic training.  Its contribution to performance varies according to your race distance and goals.

Here are 6 VO2 max run workouts for 70.3 and full-distance triathletes, appropriately designed to improve speed and efficiency over longer distances.

VO2 max is just one component of well-rounded fitness. A higher VO2 max does not guarantee faster results,  but there are benefits to improving it.

HOW TO BE NEGATIVE

Many personal bests are achieved with a negative split pacing strategy.  In other words, the second half of the race is run faster than the first.

For long-distance triathletes, intentionally aiming to negative split the run can unleash breakthrough results.

Coach Amber Sayer explores the benefits of negative splitting, and offers 3 tips for mastering and managing a negative split pace.

QUICK HIITS:

• Zone Clarity
  Training zones are important but – with at least 10 different zone-based training models to choose from – interpreting and applying prescriptions for speed, power or heart rate can be confusing. This comprehensive infographic will help.

• New Ride
  Check out DC Rainmaker’s review of the new indoor bike by Zwift (in cooperation with Wahoo).  Ray takes it through its paces, and explains why he believes the Zwift Frame will change the world of indoor cycling.

• Scaps & Cuffs
  Protect your rotator cuff, swim faster and prevent shoulder pain by improving the stability of your scapula.  Perform Jason Dierking’s 5 scapular exercises for increased strength and mobility..

IN THIS EDITION…

• How to fix the speed-killing splayed freestyle kick
• Advanced brick workout for a stronger run
• 5 ways to perfect your periodization
• Why you need a pre-sleep protein snack
• 5 reasons lower training volume can be faster

JUST THE MINIMUM

Big IRONMAN race goals are often accompanied by big blocks of training.

Coach Matt Fitzgerald boldly contends that such high volume is not necessary for solid performance.  In fact, he believes you can have success on an average of 12 hours per week.

His 5 reasons why minimalist IRONMAN training is faster are thought-provoking, and will motivate you to re-examine your own program.  Doing so will help improve your training efficiency.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On August 11-16, join Craig Alexander’s Kona Triathlon Experience, a 6-day training camp hosted exclusively at the Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will swim, bike and run on the World Championship course, including the famous Queen K Highway, energy lab and the swim start in Kailua Bay.

Learn more & reserve your spot today in Craig Alexander’s Kona Triathlon Experience.

THE LONG VIEW

Perfecting your periodization is part of the art of training.  It involves scheduling macrocycles that toggle between phases of progressive overload and rest.

Coach Hannah Otto offers 5 suggestions for refining your training schedule for long events.

Her tips on when to execute your long sessions while avoiding burnout are particularly valuable.

STOP THE SPLAY

One all-too-common speed killer in freestyle is a persistent leg splay (or scissor kick).  This recurring breakdown in technique forces the legs out of the draft zone and acts like a parachute.

Leg splay is a sign of imbalance, and coach Mandy Bradley reveals its most common cause.

She provides useful tips and cues to trim and tighten your kick to maintain speed and momentum.  It’s a simple fix that you can apply today.

QUICK HIITS:

• Double Gold
  You’re gonna love Bob Babbitt’s conversation with 2x Olympic gold medalist Alistair Brownlee.  This amazing triathlete accrued a remarkable 50% win rate in ITU racing, then transitioned into long distance events.

• Morning Measure
  Heart Rate Variability (HRV) can be a useful metric in understanding your body’s response to stress, but only if you know how and when to measure it.  Follow Dr. Marco Altini’s advice and finally learn what these numbers mean.

• Heart of the Man
  Earlier this week Dave Scott underwent open heart surgery to correct several issues.  Wish the 6x IRONMAN World Champion a speedy recovery by posting on his Instagram feed.

IN THIS EDITION…

• 8 ways to bust through your training plateau
• 6 tips to optimize your long ride
• Shoulder activation for strength & mobility
• 4 run speed sessions for your IRONMAN build
• What exactly is “feel for the water”?

THE FEEL

What exactly is a “feel for the water”?

Coach Bryan Riley describes this elusive topic as holding water, feeling its resistance and pushing it backwards.

To help you understand the concept, he uses an analogy of applying more pressure to the pedals when you want to go faster on the bike.  We found this to be particularly useful.

Riley provides 5 additional ways to improve your feel for the water.  Practice his practical tips for faster, more efficient freestyle.

PICK IT UP

Many triathletes overthink their freestyle stroke.  By focusing on too many cues for improving technique, their stroke rate drops and they develop speed-killing deadspots.

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.

A higher turnover is more advantageous in open water where other swimmers, waves and chop can disrupt your forward momentum.

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

BREAK THROUGH

Sooner or later the performance of most triathletes begins to stagnate.  Often this is caused by doing the same workouts over and over.

If you’ve experienced such a rut, then coach Sandro Sket’s 8 ways to alter your training for continued progress might be just what you need.

He examines methods of modifying the structure of your training and refreshing your workouts.  Experiment with a few of his suggestions to provide the new stimuli needed for ongoing improvement.

SHOULDER THE LOAD

Strong shoulders aren’t enough.  To endure heavy swimming volume, they must also be stable and supple to avoid injury.

Coach Lawrence Herrera offers 2 must-do shoulder activation routines that will improve the strength of the rotator cuff and increase their mobility.

The result is better muscle control and balance in the water, which stabilizes your reach and rotation.

QUICK HIITS:

• Won on the Run
  He broke Mark Allen’s 27-year-old run record and was the first athlete to go sub-8 hours in Kona.  Enjoy Mike Reilly’s close-up interview with 2x IRONMAN World Champion Patrick Lange and learn what makes triathlon’s uber-runner tick.

• Focused on Strength
  Strength training is a vital component of any balanced triathlon program, but can be challenging to fit into a busy schedule. To get the most from your limited training time, Gordo Byrn offers 4 key areas of focus for effective strength training.

• Slow Heat
  As temperatures rise, running pace tends to slow.  Use this calculator to determine how much your speed diminishes in warmer conditions, then adjust your goals accordingly.

IN THIS EDITION…

• Bike pace tips for a better run
• How to get the most from plant proteins
• 3 strategies for seamless freestyle breathing
• Heat training protocols used by pros
• 5 keys to faster triathlon running

REFINE YOUR RUN

Reduced biomechanical economy, an elevated core temperature and energy depletion are just three of the reasons why running off the bike can be so difficult.

The good news is that – with proper training and intentional pacing – the negative impact of these issues can be minimized.

Coach Mikael Eriksson reveals his 5 keys to faster triathlon running.  Apply these to your training plan to unlock the speed you never realized you possessed.

UCAN SAVE

You know that we’re big fans of UCAN’s proprietary SuperStarch (called LIVSTEADY), a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

From now through May 28, save up to 30% off your purchase during UCAN’s biggest sale of the season.

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.

TriathlonWire readers receive up to 30% off their UCAN purchases by using this link.  Stock up now on their complete line of drinks, energy bars and gels.

HOT TAKE

Heat training protocols are a major focus of pro cycling teams, and this inside look at how Team Lotto-Dstny does it offers many practical tips for triathletes.

We appreciate their low-tech approach to raising the body’s core temperature, which results in meaningful heat adaptations.

After just 5 to 7 short sessions within a 10-day period, motivated age groupers can realize increases in blood plasma volume and hemoglobin mass, which translate into better performance in your next hot race.

PLANT POWER

Whey protein is considered superior to single-source plant protein for optimizing muscle protein synthesis.

However new research indicates that plant protein can be just as effective as whey, when blended from a variety of sources.  With the proper mix – in this study, from pea, brown rice and canola – a plant-derived protein blend provides the desired mix of essential amino acids.

This is great news for vegetarians or those who can’t tolerate milk-based products.

QUICK HIITS:

• 1-Hour Workout
  Triathletes who train alone will benefit from this 1-hour Jacob’s Ladder swim workout that combines technique drills, ample distance and speed variations into an incredibly efficient session.

• Podium Bling
  Triathlon marks its 7th Olympic appearance at the Summer Games in Paris, which are just a couple months away.  Let’s review who has won Olympic hardware so far.  Can you name the multiple medalists?

• Virtual Fantasy
  Take part in the Evening of Champions no-drop Zwift ride with world champions and Olympic medalists on Thursday, June 6.  The event benefits Challenged Athletes Foundation, which supports athletes with physical disabilities so they can pursue the sports they love.

QUICK HIITS:

• AI for the Win
  The official training platform of IRONMAN – TriDot – was named Best Technology for Data and Sports Analytics at the Sports Technology Awards recently held in London.  TriDot’s AI-based engine generates personalized training plans based on biometrics, training history, environmental conditions and other key inputs.  Better results in less time… We’ll take it!

• Double Dipping
  After becoming the first American woman to secure a spot on the Olympic triathlon team, 26-year-old phenom Taylor Knibb won the US time trial championships by a convincing 11 seconds to claim her start in the Olympic time trial, too.
  

• Retired
  Tire giant Pirelli introduced its newest tubeless race tire, featuring massive reductions in rolling resistance and weight, and claims it’s the fastest ever.  Already used in the pro peloton, it might be a good choice for the Queen K.

IN THIS EDITION…

• Checklist for optimal bike aerodynamics
• Why (and how) triathletes should lift heavy
• 3 interval sessions for faster tri running
• Mix your carbs for better absorption
• 5 proven ways to boost swim endurance

BULLETPROOF ENDURANCE

Coach Olivier Poirier-Leroy shares 5 time-tested strategies for boosting swim endurance.  These proven guidelines will improve your swimming while avoiding injuries.

Additionally he outlines the 3 most common mistakes he sees athletes make when trying to boost their swim endurance.  By following his tips – and focusing on consistency and progression – you’ll soon be swimming stronger and faster.

FUEL TO WIN

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

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

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

We demand 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 incredible discounts on all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

SLIPPERY CHOICES

To help you post the best bike split possible, Conrad Goeringer documents the current best practices for maximizing aerodynamics and minimizing rolling resistance.

Your body position accounts for over 70% of total drag, so it makes sense to work on getting long and narrow.  He addresses the latest science regarding back position, aero bar tilt and crank length.

Work through this checklist to optimize your bike setup.  You’ll be rewarded with more speed.

SUGAR HIGH

Lately more elite athletes are finding that increased carbohydrate consumption leads to better race performances.

However, many of us have painfully discovered that simply eating and drinking more is not the answer.  Our bodies can absorb about 60g of glucose per hour (240 calories), and the rest just accumulates in our intestine (often with unpleasant consequences).

For events over 2.5 hours, better carb absorption can be achieved by mixing the types of carbs you ingest.  For example, blending maltodextrin with fructose can raise your absorption ceiling to 90g/hr.

Food for thought as you experiment with your fueling.  Learn more about the science here.

QUICK HIITS:

• 25 Grams
  You’re focused on consuming adequate amounts of protein to build strength and  bolster recovery.  Hit your targets with this useful chart that illustrates what 25 grams of protein looks like.

• NOzempic
  While it might be tempting to experiment with GLP-1 drugs to help get to race weight, Phil White describes the potential risks for endurance athletes.  They include the unwanted loss of muscle mass and the tendency to under-fuel while training and racing.

• Saddle Up
  In cycling comfort equals speed, so be sure to check out the 19 best tri bike saddles for your perfect perch.    Your undercarriage will thank you.

IN THIS EDITION…

• Why you need a new IRONMAN fueling plan
• 10 tips for increasing freestyle speed
• How to benefit from altitude training
• 5-point checklist for managing hot races
• Run-walk to a marathon PB

WALK ON

While often considered the tactic of back-of-the-pack marathoners, Dr. Will O’Connor believes that a run-walk strategy might be your best bet for your next IRONMAN.

According to O’Connor, run-walk can prevent you from starting too fast.  It also helps you absorb adequate nutrition at the aid stations.

In 2017 he famously employed his run-walk plan to post a 2:45:52 marathon.  To achieve this impressive result, he followed a run-walk ratio very different from the popular Galloway Method.

O’Connor explains how to adopt this strategy for your next training and racing cycle.  He also provides some excellent resources to help you master this proven and effective technique.

FASTER TRI SWIMMING

Nothing helps you build the strength, endurance and technique required for faster triathlon swimming than FINIS training accessories.

Consider the Tempo Trainer Pro.  This popular device will guide you to an ideal stroke rate and help smooth your power curve for more speed and efficiency.

Famous for its innovative designs, triathletes love the strapless Floating Agility Paddles and the Freestyler Paddles.  (That’s why Dave Scott has both in his gear bag.)

Elevate your swim-specific strength and perfect your pre-race warm-up with a set of Slide Dryland Cords.  They mimic the entire swim stroke cycle with consistent resistance throughout the pull.

Best of all TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.

NEW MATH

As we reported one month ago, low-carb Mortal Hydration has replaced calorie-rich Gatorade Endurance at IRONMAN races in North America.

How will you replace the carbs that were conveniently delivered by Gatorade Endurance?  Dr. Alex Harrison walks us through the new math for today’s IRONMAN nutrition, and offers examples to ensure you’re consuming optimal amounts of carbs, water and sodium.

Harrison provides a number of options – complete with calculations to determine the proper amounts of key nutrients  — to ensure you’re optimally fueled throughout the event.

HOT FIX

If you’ve ever found yourself deep into a race and struggling with the hot conditions, then check out Patrick McCrann’s 5-point checklist for heat management.  It could very well save your next triathlon.

This framework provides various actions to cool your body’s operating temperature and keep it out of the red zone.  It will give you the confidence that you can execute in warm weather races.

QUICK HIITS:

• Test Session
  Check out Jenna Haufler’s race simulation workout.  It seemed to work: she won the IRONMAN 70.3 Oceanside amateur race!  Lots of great tips here for your next event prep.

• Practical HRV
  Don’t be overwhelmed by data!  Dr. Marco Altini offers these practical tips on how best to collect Heart Rate Variability (HRV) measurements, then how to adjust your training once you’ve analyzed it.

• Smart Choice
  Here’s Kevin McKinnon’s look at the latest offering of smartwatches best suited for triathlon training.  We’ve come a long way from our old 50-lap Timex Ironman!

IN THIS EDITION…

• 3 drills for better freestyle rhythm & momentum
• 6 core exercises that produce faster tri run splits
• Do your swim times stack up in your age group?
• 3 training tactics to boost bike endurance
• Does ground contact time matter?

BETTER THAN AVERAGE

Average swim times in 70.3 IRONMANs are slower than the average times in full-distance races.

This and other fascinating insights are revealed by coach Rory Buck in his analysis of age group triathlon swim performances.

Why is this important?  Because knowing where you stand relative to your age group provides the context necessary to make decisions about training priorities and goals.

HIGH PERFORMANCE SKIN

Despite all the benefits of triathlon, we frequently subject ourselves to excessive sun exposure.

Most of us understand the risk of skin cancer.  But sunburn suppresses our thermoregulation and ability to dissipate heat, potentially compromising performance.

Fortunately now you can prioritize skin health with the full line of products by Dermasport.

Designed for athletes, Dermasport protects, hydrates and repairs skin from excessive exposure to sun and chlorine.

Check out Dermasport’s complete skin care line for endurance athletes, and enjoy a 20% discount by using coupon code TRIWIRE at checkout.

TOUCH DOWN

Are you a glider or stomper?  The magic number that differentiates the two is ground contact time (GCT).   It’s a biomechanical metric that indicates your running efficiency.

GCT decreases as running speed increases.  The good news is you can train to improve it.

Lars-Christian Simonsen offers 3 methods and 4 cues for shortening GCT.  Reduce your GCT and you’ll improve your running economy.

IT’S THE PITS

Brenton Ford explains why a low, closed arm recovery is slowing down your freestyle.  It makes you feel like you’re slogging your way up and down the pool with no momentum.

Instead, improve the rhythm of your freestyle by showing your armpit as your arm comes over the water.  Ford calls this an “open recovery.”

Here are 3 drills to master the open recovery for faster and more streamlined swimming.  Add these to your warmup and soon you’ll be gliding through the water with less effort.

QUICK HIITS:

• Sim Swim
  Ensure all your hard work in the pool translates to your next triarthlon with these 5 open water training drills by David Milner.  They’ll simulate race conditions and help improve your confidence and performance.
  

• Rinny Recognized
  3x IRONMAN World Champion and former Kona course record holder Mirinda “Rinny” Carfrae has been inducted into the Ironman in Australia Hall of Fame.  Retired in 2023, Rinny continues in the sport as coach and television commentator.  Well done!

QUICK HIITS:

• Pull Into Breath
  Breathing too late during the stroke compromises your freestyle mechanics.  Correct this problem with Brenton Ford’s cue to “pull into your breath” while practicing full extension.

• Himalayan Dream
  Looking for the ultimate triathlon adventure?  Then check out the 2024 XTERRA Nepal.  Scheduled for mid-November, this multisport festival offers numerous race options and its host city of Pokhara is the ideal base for post-event Himalayan treks.

• Repair the Band
  Eliminate the pain of IT Band Syndrome once and for all with Jeff Cavaliere’s IT band fix that will relieve the tension at the knee and along the entire iliotibial band.  You’ll never foam roll the IT band again!

IN THIS EDITION…

• 6 tips for faster 70.3 bike splits
• How to build bulletproof shoulders
• 3 myths of post-workout recovery nutrition
• Learn & improve the elements of faster freestyle
• Why you shouldn’t run a marathon

FASTER FREESTYLE

There’s a reason why this video has over 2.7 million views.  Decorated coach David Marsh presents a series of progressive drills that will guide you to faster freestyle.

Finally, understand why certain drills work to enhance specific components of your stroke.

This video has helped countless swimmers transform their technique, and learn how to cut through the water like a speedboat, not a barge.  It will change your approach to freestyle.

FUEL TO WIN

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

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 demand 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 incredible discounts on all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks and – for a limited time – take advantage of their FREE SAMPLES!

BUILDING BLOCKS

Few topics stir the pot more than post-workout nutrition.

In this article Chris Carmichael and Jim Rutberg address and dispel 3 misconceptions about protein’s role in recovery.

They explain how to pace protein ingestion throughout the day, and discuss whether older athletes should increase protein consumption due to their declining efficiency of muscle protein synthesis.

They also clarify whether we should load up on protein immediately following a workout, and why – after a long, difficult session – carbs should take priority.

SHOULDER THE LOAD

Bulletproof shoulders and scapula require strength, stability and suppleness.

Enhance muscle control and mobility – while reducing the chance of injury — with coach Lawrence Herrera’s recommendations for building sturdy shoulders.

These simple exercises are easy additions to your pre-swim warm up.

QUICK HIITS:

• Fluid Dynamics
  Until now, determining your hydration and electrolyte needs required complicated sweat testing or lots of guesswork.  With FLOWBIO S1’s wearable sensor, athletes can get ongoing hydration analysis without interruption and personalized recommendations for optimal performance.

• Going In Seine
  The water of the Seine River – site of this summer’s Olympic triathlon swim – has repeatedly registered an alarming level of E. Coli and other bacteria, indicating the presence of fecal matter.  It remains uncertain how decontamination will occur, suggesting that the Paris event will become a real doo-athlon.
  

• Blazing Boston
  22,019 runners competing in next Monday’s Boston Marathon had to run at least 5 minutes 29 seconds faster than their age-adjusted BQ time to secure their bibs. Over 9,000 outpaced their qualifying standard by more than 10 minutes, but over 11,000 who narrowly beat their BQ time were turned away because they were not quite fast enough.

QUICK HIITS:

• Your New Mantra
  Alan Couzens distills how to reach your full potential as an endurance athlete into two simple words.  This could become the new mantra of aspiring triathletes everywhere.

• Indoor Options
  Training efficiency is everything, and oftentimes that means an indoor bike session.   Check out these 4 proven indoor trainer workouts, designed for each triathlon distance.

• Strength of Field
  This weekend the 2024 IRONMAN Pro Series kicks off with a bang at the IRONMAN 70.3 Oceanside.  Over 100 pros are registered in a very stacked field.  Headliners include Taylor Knibb (USA), Patrick Lange (GER), Paula Findlay (CAN),  Sam Long (USA) and many more.

IN THIS EDITION…

• The ultimate 70.3 brick
• Your shoulder position is preventing a high elbow catch
• Did IRONMAN replace Gatorade Endurance?
• 11 tips for better tri running
• How poor sleep prevents fat loss

RUN INTERVENTION

One of triathlon’s most trusted coaches, Mikael Eriksson, examines why triathlon running is so challenging.

As most experienced triathletes know, running off the bike requires a different set of skills and fitness compared to free running.

Check out Eriksson’s 11 tips for faster triathlon running for athletes of all levels.

It’s likely you can apply one or more of these suggestions for dramatic improvement.

SWIM FASTER NOW

Nothing helps you build the strength, endurance and technique required for successful triathlon swimming than the training accessories offered by FINIS.

Consider the FINIS Tempo Trainer Pro.  This unobtrusive underwater metronome will help raise your turnover to the ideal 35 strokes per minute. It will also help smooth your power curve and increase your efficiency.

You’ll also benefit from their variety of innovative swim paddles, like the strapless Floating Agility Paddles or the innovative Freestyler Paddle.

Or elevate your swim-specific strength and warm-up routines by grabbing a set of Slide Dryland Cords that mimic the entire swim stroke cycle with consistent resistance.

Best of all TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.

TRIPLE BRICK

If your standard brick sessions are getting stale, then consider Mike Ricci’s advanced version, specifically designed for IRONMAN 70.3.

This challenging workout requires precise intensity management as you work through a race-paced swim followed by a run – indoor bike – run.

Ideally performed 8 and 4 weeks prior to your event, it will confirm your pacing targets and fueling plan are on target for a great performance.

GATOR GONE

Since 2015 Gatorade Endurance has been served on-course at all North American IRONMAN events.  Love it or hate it, it’s available everywhere and is familiar to almost everyone.

Now there’s a new drink in town — Mortal Hydration — from the Boulder-based kombucha manufacturer, Mortal.

While we’ve seen no official announcement from IRONMAN, Mortal Hydration is featured on the IMTX Facebook page, on official course maps and in the aid station handouts distributed at recent volunteer meetings.

Why is this important?  Mortal Hydration’s formulation contains stevia, higher levels of sodium and only 40 calories per serving.  This is substantially different from Gatorade Endurance, so athletes must test the product and possibly modify their race day nutrition plan for optimal fueling.

Learn more about how to adapt to this new on-course hydration drink in this post by sports nutritionist and age group champion Marni Sumbal.

QUICK HIITS:

• Sleep It Off
  If you’re trying to lose a bit of weight while continuing to train, then pay attention to your sleep quality.  Research shows that – with just a slight reduction of sleep – fat loss was hampered, but loss of lean body mass was increased.

• Crowded Beach
  The IRONMAN Pro Series kicks off on April 6 at the 23rd annual 70.3 Oceanside.  Over 100 pros and 3,000 age groupers will compete for $50,000 in prize money and world championship slots.  Notably the top 5 women in each age group will also qualify for the full-distance title race in Nice, FRA.

• Yes, UCAN
  You’re training anyway, so why not enroll in UCAN’s Get Moving Strava Challenge to claim a free pack of 4 Edge Gels.  Deadline for entry is April 5.

IN THIS EDITION…

• 30 speed workouts to reinvigorate your runs
• 10 myths of faster freestyle
• Better than fast finish: the Squires Long Run
• How to harness the benefits of heat training
• 3 interval sessions for more bike power

ALL-OUT MIRACLE

After one of her athletes sustained a broken collarbone, master coach Gale Bernhardt designed a plan that combined short, intense efforts with ample rest to minimize the pain.  She called these Miracle Intervals.

The results were impressive.  Average power increased after 10 weeks of limited training.

Since Bernhardt’s experiment, science has validated her approach.  Low volumes of short, high intensity sprints combined with consistent endurance training deliver increased muscle activation and higher power output.

This is exciting news for time-crunched triathletes.  You can adopt these simple and efficient sessions to improve your performance on the bike.  To get started, try these 3 proven examples of Miracle Interval workouts.

NAIL YOUR NUTRITION

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

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

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

We demand 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 incredible discounts on all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

MENU FOR SPEED

For long distance triathletes, run speed training isn’t about full-on sprinting; it’s about learning to intentionally vary your pace between fast and slow efforts.

To help you get your head around how this works, Paul Larkins curated 30 speed workouts that will improve your run pace.

He suggests one speed session every six run workouts.  Apply this straightforward formula for stronger and faster race finishes this summer.

FORGED IN FIRE

It turns out that training in high temperature boosts performance in all conditions, not just in hot weather races.

After one to two weeks of heat training, athletes experience increased blood plasma volume and enhanced sweating efficiency.  After four weeks, it’s common to see increases in VO2max and sustained power production.  Best of all, these gains are relatively easy to obtain and maintain.

If you have a priority race scheduled for later in the year, it’s not too early to harness the benefits of heat training.

QUICK HIITS:

• Watts Warning
  In this fascinating study, athletes tried to hold the power calculated from a 20-minute FTP test.  Those with higher VO2max lasted longer, but none could sustain the prescribed power for an hour.  So, take care when setting your training zones.

• Fists & Horns
  In swimming, it’s common for the simplest drills to be most effective.  Andrew Sheaff reveals the benefits of closed fist freestyle, and offers 2 alternative exercises to further improve your feel for the water.

• Fit for Fast
  If you’re unable to hold your aero bike position because you’re uncomfortable, nothing else matters.  Fit Svengali Dave Ripley examines the 3 priorities of an ideal bike fit and explains why comfort is the most important of all.

QUICK HIITS:

• Bottle Shock
  In a recent update to its competition rules, IRONMAN has banned placing a water bottle down the front of the race suit.  This proven aerodynamic hack, popularized by some of the leading pros, is now illegal and will earn you a DQ.

• Tag & Follow
  For added security and peace-of-mind, consider adding an Apple AirTag beneath the saddle of your bike.  Dan Empfield tells us how.  Doing so allows you to track the whereabouts of your most expensive piece of gear.

• Placid Return
  To the delight of 3,200 triathletes, popular announcer Mike Reilly will return to the microphone for the 25th annual IRONMAN Lake Placid this July.  Finishers will once again hear those iconic words coined by Reilly, “You are an IRONMAN!”

IN THIS EDITION…

• How to design a strength program for triathlon
• Identify your swim threshold and training zones
• Spend 1 week being coached by Crowie
• 3 drills for mastering your freestyle catch
• Make the most of your long rides

A BETTER LONG RIDE

As most long-distance triathletes have painfully discovered, lots of 5-hour mostly easy rides are not enough for a good performance.

The problem is that the human body is too efficient.  These long aerobic rides only recruit what’s needed, which turns out to be about 30% of your slow twitch muscle fiber.  After cycling 75 mi (120 km), these fibers often fatigue.  If you haven’t trained to engage more available muscle, then you’ll find yourself in deep trouble during the late stages of a race. 

Coach Woody Woodward offers 2 killer workouts that will help you switch on more muscle and make your long endurance rides more purposeful.

One option embeds low gear, high power intervals into the long ride.  The other calls for a double bike day scheduled into your training week.  Learn how to implement both strategies in this informative article.

CAROLINA ON MY MIND

Space is still available to join 5x triathlon world champion Craig “Crowie” Alexander when he returns to host his US training camp this April.

Based at the beautiful First Bourn training estate in North Carolina, this camp provides a week of purposeful instruction guaranteed to make you a faster triathlete.

The program at First Bourn North Carolina is cycling-focused, perfect for elevating your climbing power and descending skills!  You’ll also receive one-on-one swimming instruction and plenty of run training.

In addition to the unparalleled curriculum where you’ll train side-by-side with Crowie, you’ll enjoy incomparable amenities, and a personal phone consultation from Craig prior to your trip.

TriathlonWire readers save $50 off camp tuition with coupon code TRIWIRE50 when registering.

BLUEPRINT FOR STRENGTH

Triathletes often worry that strength training will produce unwanted bulk or otherwise hinder performance.

To perform to your potential, it takes more than swimming, biking and running… basic resistance training is also required.

Here’s how to construct a strength program specifically designed to complement your triathlon training.  Learn what exercises to prioritize, when to perform them and how to vary your program throughout the different phases of your season.

THRESHOLD SWIM

You’re familiar with FTP for cycling and LT for running, but what’s the equivalent yardstick for intensity in swimming?

To determine your threshold pace in the pool, you’ll use Critical Swim Speed (CSS).

Coach Sandra Yaworski describes 2 ways to determine CSS.  Once you know your threshold swim pace, she explains how to translate CSS into practical training zones and offers examples of effective workouts that take advantage of intentional variable pacing.

QUICK HIITS:

• For Serious Runners Only
  Considered by many to be one of the best distance running books of all time, Daniels’ Running Formula will help you with all aspects of your running.  We especially like his method of demystifying how to find the appropriate training pace for your targeted race times.

• Don’t Know Squat
  Any strength training program should include some version of a squat.  For increasing strength, power and metabolic adaptations needed for triathlon, this could be your best exercise.  Learn the 5 vital components of a perfect squat by Dr. Aaron Horschig.

• Self Talk
  Quiet the mind; improve your performance.  Coach Steve Magness explains why mantras work during stressful situations (like when racing).

IN THIS EDITION…

• Why, how & when triathletes must lift weights
• 3-part framework for training mental toughness
• 11 physiological benefits of easy runs
• Progressive race pace management
• 5 do’s & don’ts for faster triathlon swimming

SCIENCE OF EASY

Why do we turn most of our “easy runs” into semi-tempo efforts when the science clearly confirms the benefits of low intensity sessions?

If you’re guilty of frequently pushing the pace, then break the habit by reviewing these 11 proven benefits of easy running. 

Physiological adaptations on the cellular level, improved economy, effective active recovery… There are many reasons why easy running should account for 70-80% of your workouts.

Stop chasing speed and embrace slow and steady Z1-Z2 run training.  It’s doing far more good than you ever realized.

FREE FUEL FROM THE FEED

There’s no better time to dial-in your sports nutrition than during these long training days of the pre-season.

To give you a jumpstart, Craig Alexander invites you to use his personal code to unlock your own sponsorship from The Feed.

Registration is free. You can get started with an immediate $20 credit, then every 90 days you’ll receive $20 more in credit.

Now you can to train with what’s on course to ensure you’re fueling properly… or try something new that sounds good!

Expand your nutritional horizons… Get started today

TRAINED FOR TOUGH

We’ve all had moments of uncertainty during races when we wonder if we can even continue.  How we handle these rough patches depends on our mental toughness which, fortunately, can be trained.

Performance psychologist Dr. Justin Ross provides a 3-part framework for mental toughness.  He goes on to explain how you can incrementally strengthen your mental toughness while training so it can be called upon when needed during an event.

DO’S & DON’TS

Experienced coaches implore their athletes to “touch the water more often.”  It turns out that frequency of training is one of the critical variables for improving swim speed.

Coach Clint Lien outlines what really makes a difference in his 5 do’s and don’ts for becoming a faster swimmer.

Focus on what matters most and ignore the rest.  Not only will you get faster in the water, but your overall triathlon performances will improve, too.

QUICK HIITS:

• Endurance Diet
  It’s easy to get confused and overwhelmed by the infinite choices of “best” sports diets.  Take a deep breath and focus on Chis Hague’s 5 traits of effective diets for endurance sports.  Their proven fundamentals will fuel your triathlon performance and long-term health.

• Just 1 Hour
  “Time-crunched” is commonly used to describe triathletes.  But even with just one hour you can log a productive workout and make progress towards your goals.  Give this efficient 60-minute bike session a try the next time your schedule gets pinched.

• Splitsville
  IRONMAN recently announced that it will continue to split its full-distance world championships between Nice and Kona through 2026.  This year the men will return to Kona and the women will tackle the Maritime Alps in the south of France.

QUICK HIITS:

• Building Blocks
  Are you getting enough protein? This study shows that men and women endurance athletes require nearly 1 gram of protein per pound of bodyweight daily to ensure post-exercise recovery… Far higher than the RDA.

• Time Cut
  As we look ahead to the 2024 season, let’s consider target times for your “A” races.  Check out Jenny Lucas-Hill’s assessment of Average-Good-Great results for every triathlon distance you can imagine.  Where do you fall?

• Red Light, Green Light
  Look for innovative electronic drafting detection technology, Race Ranger, to be adopted by all IRONMAN pro races, beginning in April at the 70.3 in Oceanside, CA.  One can only hope that it eventually trickles down to age group competitors to finally reduce cheating… and the guesswork of officiating for it.

IN THIS EDITION…

• Train with Crowie in North Carolina
• What is VI and why does it matter?
• Blueprint for optimizing carb absorption
• How to prepare for hot races
• 4 elements of proper freestyle hand alignment

BETTER ALIGNED

Swim straighter and you’ll swim faster… which is critical in the open water.

Join coach Paul Newsome as he presents a master class on hand alignment in freestyle.  He details the key elements of proper alignment and explains how to systematically make the modifications required to prevent crossing over and snaking.

Learn how to use the javelin drill to refine all 4 aspects of alignment, and set yourself up for a superior catch.

GOIN’ TO CAROLINA

Reserve your spot to join 5x triathlon world champion Craig “Crowie” Alexander when he returns to host his US training camp this April.

Based at the beautiful First Bourn training estate in North Carolina, this camp provides a week of personalized instruction guaranteed to make you a faster triathlete.

The curriculum emphasizes critical triathlon skills for athletes of all levels. Improve your climbing power and descending skills, receive one-on-one swim analysis and master Crowie’s favorite brick workouts.

You’ll train side-by-side with Crowie, enjoy incomparable amenities, and receive a personal phone consultation from Craig prior to your trip.

TriathlonWire readers save $50 off camp tuition with coupon code TRIWIRE50 when registering.  Enroll today in this incomparable training experience!

FORGOTTEN ZONE

We’re often warned about the dangers of going “kinda hard” too often.  Is this the dreaded grey zone, or do sweet spot workouts make important contributions to our fitness?

In this ultimate guide to Zone 3 training, the experts at INSCYD contend that carefully deployed Zone 3 efforts are critical to a well-rounded training program.

Zone 3 sessions improve metabolic flexibility.  They also provide the ideal combination of intensity and volume, while minimizing recovery time.

By understanding the benefits – and risks – of Zone 3 training, you can apply them to supercharge your current training plan.

NEED FOR HEAT

To properly prepare to race in the heat, you must train in the heat.

Enjoy James Witts’ inside look at Lucy Charles-Barclay’s heat acclimation strategy that ultimately led to her victory in Kona.

The main goal of heat training is to increase blood plasma volume and sweat rate, which leads to better cooling and lower heart rate.

Learn some of the science and tricks that increase the probability of a good performance in your next hot race… when others around you are wilting.

QUICK HIITS:

• Get Off the Brakes
  One of the most common mistakes make by emerging swimmers is over-reaching on the entry, which often results in the “palm brake.”  Improve the angle of your hand, and watch your swim splits immediately get faster.

• Indoor Training Guy
  Watch as Lionel Sanders extolls the benefits of indoor training.  The ability to control variables of his training environment allows his pain cage to double as his performance lab.

• Split Squat
  Get laser-focused on your run-specific strength training with the split squat. PT Joe Uhan demonstrates why it’s magic for stability, balance and propulsive power.

QUICK HIITS:

• Super Big
  The indefatigable IRONMAN Hall of Famer and voice of endurance Bob Babbitt just bought a Super Bowl ad that celebrates the pursuit of athletic dreams.

• Triathletes Have Spoken
  IRONMAN just announced its 2023 Athlete Choice Awards to recognize the best full-distance and 70.3 races, as voted on by participants.  If you’re considering entering in any of these races, you’d better act fast!
  

• Stretchin’ It
  There’s a reason why this is called the World’s Greatest Stretch.  Start by using this routine as a means of improving your hamstring, thoracic and hip flexor mobility.  Then, once you’ve grown accustomed to the movement sequence, make it part of your pre-workout warmup.

QUICK HIITS:

• On the Threshold
  Knowing your lactate threshold (LT) is critical for dialing in your training zones and managing race pace.  Use this convenient online LT calculator by Olympian Pete Pfitzinger to quickly estimate your threshold.

• Fast Science
  The fastest running shoe for one athlete might trip up another.  So engineers at MIT Sports Lab are experimenting with predictive shoe design to produce 3D-printed footbeds that optimize your stride and truly personalize your performance.

• Golden Rule
  Let’s close this week’s edition with a little pearl of wisdom from exercise physiologist Alan Couzens.  It’s a key training principle and relates to a choice you must make frequently during your training cycles.

IN THIS EDITION…

• 5 stroke modifications for open water
• How to perfectly execute your long run
• Blueprint for consistently better recovery
• 5 marathon mistakes… and how to avoid them
• Ride uphill faster with these workouts

CLIMB FASTER

Want to ride faster uphill?  Then now’s the time to incorporate low cadence, high torque intervals into your program.

Over-geared sessions promote the recruitment of more muscle fibers that results in a greater generation of force… and quicker climbing. 

Coach Jim Rutberg shares his favorite low-cadence workout structure.  These intervals are equally effective on an indoor trainer or outdoors on a 10-minute climb.  Regardless they’ll make you a faster climber by building more power.

BACK BY POPULAR DEMAND

In response to overwhelming demand, 5x triathlon world champion Craig “Crowie” Alexander will lead two US training camps this year.

Hosted at the beautiful First Bourn training estates in Virginia and North Carolina, each camp provides a week of purposeful instruction guaranteed to make you a faster triathlete.

How do you choose?  The camp at First Bourn Virginia is ideal for triathletes of all levels who are looking for holistic improvement across all disciplines.  The week at First Bourn North Carolina is more cycling-focused, perfect for elevating your climbing power and descending skills!

In addition to the unparalleled curriculum, incomparable amenities, and a personal phone consultation from Craig, TriathlonWire readers get $50 off camp tuition with coupon code TRIWIRE50 when registering for Crowie’s Virginia camp or North Carolina camp.

A BETTER LONG RUN

The weekly long run is a staple of full-distance triathletes.  Coach Greg McMillan explains how to determine the length and pace of this key workout.

What makes his process unique is that he begins with a formula for calculating your longest training run based on your target race pace.  Then he provides tips on long run pacing and how to build up to this maximum distance to avoid injury.

Apply his personalized recommendations to your next training cycle and you’ll be running off-the-bike stronger than ever.

RECOVERY BLUEPRINT

One fundamental of triathlon success is training consistently.  To ensure consistency, you must dial-in your daily recovery protocols.

We know that optimized recovery is built upon a foundation of adequate sleep and nutrition.

Coach Linda Wallenfells outlines her proven post-exercise recovery routine.  She explains how to take advantage of the 2 windows for recovery fueling, and provides often over-looked tips for optimizing your sleep.

Focus on these two variables, and you’ll notice improvements in your training almost immediately.

QUICK HIITS:

• Short for Long
  Learn why short, fast intervals can make you a better endurance swimmer.  Andrew Sheaff explains this seemingly counterintuitive concept.

• Saddle Up
  Finding the right saddle is a never-ending quest of triathletes everywhere.  To help you indentify the perfect perch, Dan Empfield examines the latest technology in tri bike saddles.
  

• Andalusian Iron
  This week IRONMAN revealed that its 2025 VinFast 70.3 World Championships will be held in Marbella, Spain.  A fantastic location but – in what might just be a trend – the event will be held after the full-distance title races in Nice and Kona.