Carefully Curated Triathlon News for February 09, 2023

IN THIS EDITION…

  • Best predictors of marathon pace
  • Avoid the 5 most common freestyle mistakes
  • Why you should consider a CGM
  • The science of bike-run bricks
  • 3 killer indoor bike workouts

BRICK SCIENCE

A fundamental skill unique to triathlon is running well off the bike.  The bike-to-run transition requires a shift of movement patterns that are uncomfortable, but those who master it will excel.

Did you know that a hard bike leg has 5 detrimental effects to your physiology that negatively impact your run, even before you leave T2?  Learn how to recognize and address them, and you’ll improve your chances for a fast finish.

Triathletes must also adapt to a loss of biomechanical efficiency and the neurosensory lag experienced in the early miles of the run.  Having a plan for these temporary impairments will help you navigate through them.

Of course, the way to mitigate the discomfort of the bike-run transition is to incorporate bricks into your training.  The goal of the brick session is to decrease the time it takes for your body to transition into efficient running mechanics.

Studies suggest that we should perform bike-run brick workouts weekly, and even more frequently as race-day approaches.  Get a glimpse of how to put bricks into practice by watching this short video by 6x IRONMAN World Champion Mark Allen, who knows a bit about running off the bike.

FREESTYLE AUDIT

In our endless quest to improve and refine our stroke, it can be beneficial to review the 5 most common mistakes in freestyle and determine if we’re making any of them.

Take a moment and evaluate the components of your stroke with this practical article by My Swim Pro.  Chances are you’ll identify a few areas that require some work.

DONE IN 60

If you’re one of its more than 1 million subscribers, then you know what a powerful training tool Zwift can be.

One huge advantage of indoor bike training is its convenience and efficiency, and in this article coach Jim Rutberg lays out 3 effective 60-minute cycling workouts that will level up your mid-week bike training.

We especially like his over-unders and power intervals for FTP development.

Rutberg recommends that you perform these higher intensity indoor workouts twice a week, and give yourself adequate recovery, because they’ll leave a mark!

LIGHTER & FASTER

Thinking about how to reach your ideal racing weight to optimize your speed and increase your power-to-weight ratio?

Well, it’s time to ditch the detox teas, meal replacement shakes, and fad diets. The proven way to lose weight — without compromising performance — is to change your mindset with Noom.

Its science-based approach gives you the tools and support you need to make better food choices, help change your behavior and reach your performance goals.

Remember: optimal racing weight is a byproduct of doing many things right.  Noom ensures you lose weight in a healthy, sustainable way through behavioral change psychology.

If you want long-lasting changes, overall better health, and better performances then try Noom today.

SWEET SUCCESS

You’ve seen the sensors stuck to the triceps of some of the top pros and might have been curious about the short-lived Supersapiens sponsorship in Kona.  But what are continuous glucose monitors (CGMs) and can they improve the performance of amateur triathletes?

Originally developed to help diabetics manage their blood sugar, CGMs are now being used to optimize athletes’ fueling strategies.  Why?  Because stable glucose has been identified as a marker of endurance performance.

In layman’s terms, CGMs can help you avoid bonking.  They can also be effective in fine-tuning your fuel consumption by providing real-time feedback on blood glucose levels and fat oxidation while training at a variety of intensities.

The use of CGMs by athletes is still in its infancy, and their flood of new data can be inconclusive or even confusing.  For now, CGMs are permitted in triathlon competitions and could be useful for guiding you through the 4th event: race day fueling.

PACE PREDICTORS

Running guru Greg McMillan has identified 3 workouts that can help predict your marathon race pace and he prescribes when to do them.

He starts with the popular fast finish long run.  To ensure an accurate pace prediction, McMillan advises that you shouldn’t taper for these challenging sessions.

You can also extrapolate your marathon pace from a recent half marathon performance, and he explains how.

Finally there are the infamous Yasso 800s.  This diabolical interval session is a proven means for estimating your marathon pace, as well as being a powerful workout and confidence builder.

Dialing in your marathon speed is tricky, but these predictor workouts will help you set realistic expectations and plan a smart race pace.

QUICK HIITS:

  • Fueling Framework
    Are you ready to create your own personal plan for managing blood sugar in training and racing? Join former U.S. Olympic Sports Dietitian Bob Seebohar on Thursday, February 16 for an in-depth discussion on how to intentionally fuel your performances.  Register for free to view the live or recorded presentation..
  • One and Done
    Gustev Iden’s custom high-stack platform shoes will remain undefeated in Kona.  In December IRONMAN aligned its shoe policy with triathlon’s international governing body, restricting sole height to a maximum of 40mm and requiring shoes used in competition be available on the open retail market.
  • Elite Strength
    What do Taylor Knibb, Rinny Carfrae, Tim O’Donnell and Emma Pallant-Browne (among others) have in common?  They all train with strength coach Erin Carson.  Learn how Erin approaches strength training for triathletes in this informative conversation on the Greg Bennett Show podcast.