Carefully Curated Triathlon News for September 19, 2024

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.

CHAMPIONSHIP STANDARDS

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.

FORM & FATIGUE

You’ve shown improvements in your freestyle technique when swimming short distances, but your form breaks down over longer sets.  Sound familiar?

Coach Andrew Sheaff addresses how to practice and preserve good technique, even when you’re fatigued.

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.