Carefully Curated Triathlon News for October 10, 2024

IN THIS EDITION…

  • 10 go-to sets for better indoor cycling
  • Speed sessions for faster runs
  • How to carry your fitness into next season
  • 4 proven IRONMAN swim workouts
  • 15 tips for better bike aerodynamics

SOLO SETS

If you do most of your swim training alone, then workout selection is especially critical for IRONMAN success.

Coach Lindsay Zemba Leigh offers her 4 key swim sessions for long-distance triathletes.

These workouts will develop your speed and endurance, which will translate into meaningful improvements in your next race.

LOW, NARROW & SMOOTH

Cycling technology specialists Josh Poertner and Xavier Disley reveal their top tips for improving aerodynamics – and capturing free speed – on your bike.

In the first video, Disley ranks the aero changes that provide the greatest bang for your buck.

In the second video, Poertner discusses the surprising impact of 5 very simple modifications… some at literally no cost.

Make the right choices in gear and apparel, and you can cut minutes from your next bike split.

INSIDER TRAINING

Indoor cycling has become an important tool for maximizing your triathlon potential.

The key to making indoor cycling successful is to execute each workout with intent.   Once you’ve identified the specific goal of the session, you can build the workout from there.

Here are 10 indoor cycling sets to help make the most of your time on the trainer by the experts at D3 Multisport.  Some can be used as drills during the warm-up or cool down, and others are ideal for repeats during your main efforts.

PEP IN YOUR STEP

Zone 2 endurance running is important and will take up the bulk of your training.  But to race faster, you must train faster… at least some of the time.

Here are 4 challenging speed workouts for triathletes that will elevate your running program.  Customize them for your current level of fitness for a pace boost in your next event.

DIALING BACK

If your triathlon season is drawing to a close, you might be planning to reduce your weekly training.  But how much can you dial back without losing most of your hard-earned fitness gains?

In this article coach Jim Rutberg explores the concept of minimum effective dose of exercise.  He also reviews the science-backed consequences of cutting back on training frequency, volume and intensity.

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.