IN THIS EDITION…
- Perfect pacing for IRONMAN
- Prepping for a hilly bike course
- Why are you gaining weight?
- Improve your triathlon swimming
- Lifting for faster cycling
In this wide-ranging discussion on the Scientific Triathlon podcast (show notes are included if you’d rather read than listen), coach Brenton Ford explores the main limiting factors affecting the swimming of most triathletes and offers practical solutions for improving speed and technique.
Ford is one of our favorite swim coaches, because he addresses the unique needs of triathleteswith clear language, simple drills and workouts we all can manage and understand.
No matter where you are in your development as a triathlon swimmer, this episode is a goldmine of insights and information that will help take your open water swimming to the next level.
If cycling is predominantly an aerobic activity, then why allocate some of your precious training time to weightlifting? Besides, doesn’t lifting add bulk (which you definitely want to avoid)?
If this reflects your attitude, then do yourself a favor and read Patrick Walle’s 5 reasons why you need to lift weights for faster cycling.
Logically you’d guess that lifting would increase the force you can apply on the pedals. That’s true… and it equates to more speed. But did you also know that after just 8 weeks of strength training, cycling economy improves by 5%?
Learn more about these and other benefits of pumping iron. See you in the gym!
IRON PACING BLUEPRINT
Most of us have learned (some the hard way) that our IRONMAN pacing strategy will make or break our race.
To get it right, coach Phil Mosley wants you to switch off your competitive instincts and focus on energy preservation. Success depends on economy, not pushing harder.
Remember that you’ll be starting your run after more than 6 hours of racing. You’ll be fatigued and depleted, with 26 more miles to go. Your pacing must be intentional, steady and realistic in order to finish strong.
Whether you’re an elite age grouper or somewhere deeper in the pack, Mosley outlines pacing strategies for triathletes of all abilities. He details race plans for the swim, bike and run for faster and slower athletes.
Implemented properly, intelligent pacing is your secret to success. You’ll feel stronger and sharper throughout the day, and cross the finish line knowing that you put forth your best possible effort.
AN ODE TO BOSTON
With the 126th Boston Marathon scheduled to take place this Monday, we thought you’d enjoy this conversation with 9x IRONMAN and soon-to-be 50x Boston Marathon finisher Dave McGillivray.
Dave also happens to be the race director of the world’s most iconic footrace.
Mike Reilly, host of the popular Find Your Finish Line podcast, chats with Dave about his half-century history with the marathon, and some of his other nearly superhuman feats of running. He also teaches us more about this complex and generous personality.
HEAD FOR THE HILLS
Some triathlons are more difficult than others, especially those with a hilly bike course.
If there’s a lumpy race on your calendar – like St. George or Nice – then you’ll want to review coach Krista Schultz’s training strategies you need for a hilly race.
Hilly courses demand more attention to pacing, because of the everchanging power outputs and speeds. Practice on long climbs or with big gear intervals, and soon you’ll grow familiar with the wider range of efforts required on up-and-down bike legs.
For more great advice on tackling a mountainous course, check out Chrissie Wellington’s tips on prepping for a hilly IRONMAN. It includes her key indoor session that will build your climbing strength and confidence.
After months of hard, consistent training many triathletes are shocked to discover that they’ve gained – not lost — weight. Spoiler alert: it’s probably not muscle.
Coach Jenna-Caer Seefried explains what might be happening. She outlines 5 reasons why you might be gaining weight, despite your heavy training load.
As you might guess, unwanted weight gain is often linked to a nutritional imbalance or neglecting your recovery. To help get back on track, Seefried also discusses the telltale signs that can identify what might be causing you to pack on the pounds.
- Why You Suck at Swimming
In our Tweet of the Week, coach Alan Couzens contends that the missing link in your swimming is a lack of mobility. By improving your range of motion, you’ll unlock capabilities you had as a child and will be able to swim faster.
- Quest for Kona
If you dream of someday competing in the Hawaii IRONMAN (and what triathlete doesn’t?), then you’ll want to apply to participate in the Quest for Kona documentary sponsored by Gatorade Endurance. 5 athletes will be profiled as they train and participate in triathlon’s most famous race.
- Dead Bug
Tired of planks and crunches? The dead bug exercise is effective for core strength and stability, improving posture and enhancing overall run performance. Perform this as part of your warmup or during your strength routine. Research has shown that improvements in running economy are achieved after just 8 weeks.