Carefully Curated Triathlon News for April 20, 2023

IN THIS EDITION…

  • Dialing in 70.3 bike pace
  • Tendon strength for more speed
  • Balancing aerobic and anaerobic workouts
  • 10 freestyle mistakes and their fixes
  • Maximizing training ROI

TRAINING ROI

In a fascinating self-experiment, coach Conrad Goeringer tried to post a sub-10 IRONMAN on just 10 hours of training per week.

Goeringer outlines his 4 principles for time-strapped triathletes, and describes what he emphasized – and what he sacrificed – to obtain the fastest possible result with the least possible training. 

He shares his thought-provoking and somewhat controversial views on indoor bike sessions, time in the pool, run frequency and nutrition.

Clearly Goeringer is a talented triathlete, and he pushed the limit to make a point. We’re not advocating for such minimal training, but this will get you thinking about how a well-structured, low-volume plan can lead to good results.

SPEED & DISTANCE

If marathon running is predominantly an aerobic activity, then why do we perform anaerobic workouts?

In this article Adam Rabo clearly explains why we need both aerobic and anaerobic training for the best race results possible.

He describes the 5 main benefits of aerobic training, and provides useful examples of aerobic workouts that you should be doing.  He outlines 3 reasons why anaerobic running is so important and, again, provides sample workouts for long distance runners.

When properly integrated into your training week, the right combination of aerobic and anaerobic workouts will improve your endurance and make you faster.

WEAK LINKS

Even the best swimmers can benefit from an occasional analysis of their freestyle stroke. Correcting the smallest flaws will improve speed and efficiency.

To help you evaluate your own technique, coach Christina Dorrer presents the 10 most common mistakes in freestyle.

Accompanying the description of each mistake is a concise explanation of how to correct it, including the best drills.  Use this as a roadmap to review and improve your stroke mechanics.

FINE-TUNED FUELING

UCAN’s proprietary LIVSTEADY SuperStarch 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 require 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 15% off all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

HALF BIKE

A well-executed 70.3 bike leg is achieved through a combination of optimal fitness and precise pacing.

Coach Alison Freeman provides 3 essential IRONMAN 70.3 cycling workouts that will elevate your skills and confidence for race day.  These are specifically designed for the last two to eight weeks prior to your event.

We especially like her session that validates your race pace.  Once successfully completed, you’ll know that you’re on track for great performance!

STRONGER GRISTLE

Interested in building more power for running and cycling?  Then you should focus on enhancing your tendon and ligaments.

Tendons connect your muscle to bone, and ligaments connect bone to bone.  Together they deliver elastic recoil to help us perform with more speed and power.

Due to their limited blood supply, developing strength and optimal elasticity in tendons and ligaments takes time.  Coach William Ritter outlines 3 ways to build strength in connective tissue, which can be easily integrated into your current training program.

Follow his advice and you’ll improve your running and cycling economy while reducing the chance of injury.

QUICK HIITS:

  • Heads Up
    Improve your next triathlon swim with this race simulating head-up water polo drill.  It forces you to maintain a strong forward catch… otherwise you’ll sink.
  • Race from Strength
    Master coach and 6x IRONMAN World Champion Mark Allen offers up a brief but powerful tip on pacing your next race.  Follow his advice and don’t be surprised if you have your best finish ever!