IN THIS EDITION…
- 4 tips for mastering the high elbow set
- How to cope with hot early season races
- 5 track workouts for faster run splits
- 7 core exercises for triathletes
- 21 upgrades for instant bike speed
UPGRADED SPEED
Leave no stone unturned in your quest for more speed with Jason Richardson’s 21 top tri bike upgrades.
Each tip is substantiated with supporting information and includes the estimated range of watts that can be saved with each modification.
ON TRACK
During your training, don’t neglect track workouts. They’re incredibly effective for developing a feel for pace, improving leg turnover and building mental toughness.
Here are 5 demanding track sessions for long distance runners that can be adapted for triathlon. Perform just one per week and watch your speed and endurance skyrocket.
HIGH & FAST
Still struggling with that high elbow set in your freestyle? Then this video by GTN that offers 4 tips for achieving an early vertical forearm is for you.
They also clearly demonstrate what a high elbow looks like, why it’s so important and suggest 3 drills to help master this vital technique.
NEXT LEVEL FUELING
UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.
With zero sugars and zero stimulants, UCAN provides sustained fuel and supports sharp mental focus throughout the race with no stomach upset.
Trying UCAN for the first time? Then check out their amazing Starter Packs, which offer a variety of the most popular products and flavors.
As always TriathlonWire readers get 15% off all UCAN purchases by using this link. Check out their complete line of drinks, gels, energy bars and snacks today!
EARLY HEAT
Early season racing can feel like a shock to your system, especially if the weather is hot. High temperatures negatively impact performance, but there are steps you can take to prepare for the heat.
Coach Andrew Woodroffe outlines 3 proven methods to prepare for hot triathlons that you can implement immediately.
He also details the 3 most common mistakes to avoid during your heat acclimatization.
TRI CORE
If you find it difficult to make time for the gym, then consider these 7 core exercises for triathletes by coach Laura Marcoux that can be performed at home.
Core training engages multiple muscle groups for a quick and balanced workout and reinforces efficient functional movement patterns, while building strength and preventing injury.
QUICK HIITS:
- Tired Again
Bike tires continue to evolve. To help you stay current and ensure you’re getting the fastest ride, check out Simon von Bromley’s review of the 12 best tires of 2025.
- Still #1
Just when it looked like Zwift was getting dropped by upstarts like Rouvy, it announced an incredible collection of new enhancements including outdoor ride tracking, fresh routes and new device support. Ray Maker explains all.
- Smooth is Fast
Triathlon transitions provide two low-cost opportunities to cut critical seconds off your final race time. Perfect your T1 and T2 with these 10 tips for smoother, faster transitions.
