Carefully Curated Triathlon News for April 13, 2023

IN THIS EDITION…

  • 3 marathon speed workouts
  • You need protein before bedtime
  • 9 reasons why you’re slower in open water
  • Plyometrics for runners
  • Yes, VO2 max can be improved

OPEN FASTER

If you’ve been exclusively training for months in the pool, it can be challenging to transition into the open water as you ramp up towards your next race.

It’s not uncommon for triathletes to be up to 10 seconds per 100m slower when not following the black stripe.

Coach Dan Bullock explores 9 reasons why you might be slower in open water than the pool.  He also provides solutions that can immediately improve your speed.

Review each point and consider if any are affecting your performance.  Triathlon swimming is different, but it doesn’t have to be slower.

MAXXING VO2 MAX

Many old-school endurance athletes incorrectly believe that your VO2 max is genetically capped, and you’re stuck with what you’re born with.  Fortunately, science has proven that VO2 max is quite trainable.

That’s good news, because your VO2 max is synonymous with your maximum aerobic capacity.  It’s a relief to discover that it can be improved through proper training.

Coach Jim Rutberg explains the 5 factors that combine to contribute to VO2 max, and which ones are trainable.

He goes on to describe the types of workouts that most effectively improve VO2 max, and why long-distance triathletes should consider VO2 max training early in the season.

A LITTLE JUMPY

Plyometrics can enhance running economy, power, and speed.  However most athletes aren’t clear about what plyometrics actually are and how they benefit your performance.

In this comprehensive article by exercise physiologist Heather Hart, you’ll learn how plyometrics train muscles, connective tissue and the nervous system.

You’ll also discover the 7 reasons why they’re so beneficial for runners.

Hart concludes with recommendations on how and when you should perform plyometrics, and provides numerous examples of effective plyometric exercises.

CAMP WITH CROWIE

If you’re building towards a late-season “A” race, or just want to take your performance to the next level, then you owe it to yourself to attend Craig Alexander’s summer training camp.

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

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.

This is Crowie’s first US-based camp in 4 years, so spaces will fill up fast. Secure your spot today by making a no-risk deposit.

In addition to the unparalleled curriculum, incomparable amenities, and one-on-one follow-up from Craig, TriathlonWire readers can save $50 off their training camp tuition with the coupon code TRIWIRE50

Crowie and his team are committed to making you a faster triathlete because, after all, Faster Triathlon is Fun!™

TRACKING SPEED

To run your best marathon, logging the appropriate mileage is a given.  But you also must ensure that you’re performing the right type of speedwork.

Toronto-based coach Marley Dickinson shares 3 tough track workouts for marathon speed.

These sessions are designed to teach your body to clear lactate more efficiently, grow accustomed to race pace… and build mental toughness.

BEDTIME SNACK

Adequate protein consumption throughout the day is important for muscle repair and protein synthesis.  Most experts believe that you should aim to ingest 1 gram of protein per pound of body weight.

In order to hit that ambitious target, nutrition scientist Mike Ormsbee suggests that you consume protein before bedtime.

Not only does pre-sleep protein help you achieve your daily protein intake goal, it also helps prevent overeating the next morning.

And, despite popular belief, it does not contribute to overnight fat gain!

Learn what type of protein is best for your late night snack, and go to bed knowing that your recovery continues as you sleep.

QUICK HIITS:

  • Into the Arena
    Have you ever wondered how a pro prepares for the unique competitive format of the Super League Triathlon Arena Games?  If so, then you’ll love this behind-the-scenes video by Olympians Marc & Helen Jenkins as they describe the training Helen did for the London event.
  • Cam’s Cobbled Brick
    Perhaps the most time-crunched triathlete we know is Cam Wurf (who also happens to be a pro cyclist riding for the INEOS Grenadiers).  After completing the grueling 257 km Paris-Roubaix classic last Sunday, he squeezed in a second workout by running a half marathon that afternoon in 1:26. We call that a cobbled brick!