IN THIS EDITION…

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

RULES OF SPEED

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

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

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

CAMP WITH CROWIE

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

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

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

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

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

PRO FUELING

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

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

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

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

TWEEN TRAINING

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

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

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

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

QUICK HIITS:

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

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

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