Carefully Curated Triathlon News for June 13, 2024

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.

FORMULAIC FUELING

We constantly hear of pros who consume massive amounts of carbohydrates to fuel their fast performances.  But as age groupers, we fear the GI problems caused by over-consumption that frequently can derail our race.

Fortunately, the gut can be trained.

Sports nutritionist Lisa Nijbroek reveals her 3-point blueprint for training the stomach to absorb high amounts of carbs.

She also explains how long it takes to train the gut, when to do it and what to expect.   Follow her advice and you’ll finally fuel with confidence.

UPHILL FROM HERE

Triathletes can significantly enhance their cycling ability by injecting a weekly dose of hills into their training.

According to Will Clarke, just one hill session per week will amplify the training effect from your time spent in the saddle.

Clarke emphasizes the importance of mindset when tackling steep grades, and suggests 4 ways to structure and execute your uphill sessions.

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..