Carefully Curated Triathlon News for February 23, 2023
IN THIS EDITION…
- Why you need to be doing plyometrics
- Avoid these 6 indoor cycling mistakes
- Perfect your reach for faster freestyle
- 3 training priorities for greater ROI
- Optimize your tri bike set-up for more speed
MASTER YOUR WHIP
In a recent episode of That Triathlon Show podcast, coach & bike fitter Michael Liberzon delivers a masterclass in how to get the most from your tri bike setup.
The benefits of riding a TT bike instead of a road bike are unequivocal in almost all cases… even on really hilly courses (IRONMAN Nice participants, we’re talking to you). Liberzon does the math to demonstrate why.
He goes on to examine the aerodynamic gains to be had by fine-tuning your bike’s most important features, like its cockpit and integrated hydration and storage systems. He discusses when you should get out of the aero position and why you should race with a rear disc wheel whenever permitted.
If you’re serious in gaining more speed with fewer watts, then this is a priceless presentation you don’t want to miss.
SLIDE & GLIDE
Your reach should be the most streamlined phase of your freestyle. Unfortunately many triathletes rush their reach, causing unnecessary braking and energy leaks during every stroke.
To correct this flaw and increase your distance per stroke, coach Brenton Ford demonstrates the slide and glide drill.
He also provides several transformational tips that will immediately improve your technique.
3 BEST TARGETS
The well-worn image of the “time-crunched triathlete” has become one of our sport’s most familiar memes. Nonetheless, when training up to 20 hours per week, it makes sense to focus on more efficient training.
In this article the experts at INSCYD argue that, to maximize your training ROI, you should prioritize 3 areas for major improvement.
They reveal the quickest way to increase your swimming speed; discuss the benefits of adapting to a higher rate of carbohydrate consumption on the bike; and examine the impact of improving your run economy.
In each case you’ll learn why it pays to work on these 3 areas, and how to measure your progress.
STEADY ENERGY
UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.
UCAN products provide steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks. It clears the stomach quickly and promotes stable blood sugar and fat oxidation.
Perfect for long distance triathletes like you!
The flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout your race with no GI or stomach upset.
Triathletes require steady energy and sharp mental focus on race day. That’s why champions like Katie Zaferes, Tim O’Donnell and Meb Keflezighi rely on UCAN to fuel their performances.
From now until February 28 readers of TriathlonWire receive a whopping 25% off all UCAN purchases by using this link. Don’t miss this limited time offer! Stock up on their complete line of drinks, gels, energy bars and snacks today.
DYNAMIC STRENGTH
More and more triathletes have embraced strength training to improve their performance, but many are reluctant to incorporate plyometrics into their bodywork routine.
Carefully selected and properly performed dynamic movements will improve range-of-motion, body awareness, neuromuscular control and balance.
Introduce yourself to the power of plyometrics with Andrew Simmons’ 9 movements and progressive exercises for better running.
INDOOR CORRECTIONS
With improvements in gear and technology, indoor bike training has been transformed from a tolerated substitute for outdoor riding into a critical and effective training strategy.
As triathletes increase their time riding on platforms like Zwift, Rouvy and FulGaz, it’s even more important that they also focus on enhancing their indoor training effectiveness.
Coach Jim Rutberg lists the 6 most common indoor cycling mistakes and explains how to fix or avoid them.
Don’t be surprised if you’re guilty of making one (or more) of these mistakes. The good news is that, once corrected, your cycling will be elevated to new heights.
QUICK HIITS:
- Swim Core
Maintaining good body position in the water – even when fatigued – is key for faster swim times. Here are 5 core exercises for swimmers from coach Sara McLarty that will help you uphold your stroke mechanics throughout the race.
- Walk It Off
There are plenty of benefits of a post-meal walk, and one of the most important is the resulting improved stabilization of blood glucose. Walking helps you avoid that postprandial glucose rush. Learn how and why this mechanism is so important.
- Iron Personified
50-year-old Kiwi Cameron Brown will end his 35-year pro career on March 4 at his home race, IRONMAN New Zealand. This final start marks his 25th appearance at IMNZ, an event he’s won 12 times. Congratulations on a remarkable triathlon legacy.
