RACE TESTED, CLEAN FUEL
Avoid the stomach-related race day disasters caused by getting your nutrition wrong. Check out our special offer below…
LET’S GET SPECIFIC
You’ve built a strong base of aerobic fitness. Now let’s change the stimulus to continue your improvement.
About 4 to 8 weeks out from your event, it’s time to perform some race-specific run sessions. These workouts are tailored to the run distance of your triathlon and will help you employ the principle of specific adaptation to produce better results.
In this article Jeff Gaudette explains how to implement training sessions at race pace effort. He offers workout examples and race-specific strategies for distances from 5k to Marathon.
As you improve, you can lengthen the interval distance and reduce the rest periods. Your goal is to progress to harder and more specific workouts week-to-week as you train through this critical sharpening phase.
BACK TO THE PULL
By now we’re all familiar with the benefits of Early Vertical Forearm (EVF) in our freestyle swimming. It will make you more efficient and faster over triathlon distances, while reducing the risk of shoulder injury.
Check out the elegant swimming of Olympian Andi Murez, who demonstrates ideal EVF and linear power production. Her elbows are the widest part of her stroke and – with slightly diagonal forearms to move the most water possible – her hands are just inside of the elbows.
As Glenn Mills of GoSwim.TV says, “it’s almost like you’re giving the water a hug.”
Want more? Subscribe to GoSwim.tv’s free newsletter for swim instruction here.
BOUNCY BOUNCY
Plyometrics is an intense method of training that utilizes quick and explosive moves to build strength and power. Often referred to as “jump training,” plyometrics are commonly practiced by athletes who sprint, jump and constantly change direction.
But did you know that plyometrics can supercharge endurance training (especially your running economy)?
The science behind plyometrics is rather convoluted. If you want to learn about neurological loading properties, stretch-shortening cycles and muscle-tendon units, you can read this well-researched article by Ironman age-group record holder and sports scientist Dr. Dan Plews.
Or, watch this short 2-minute video that concisely shows how you can integrate proven plyometrics training into your own program for faster triathlon performances.
FUEL LIKE THE CHAMPIONS
Champion triathletes like Tim O’Donnell and Katie Zaferes fuel their winning performances with UCAN. It provides long-lasting energy without stomach distress, or the spikes and blood sugar crashes associated with sugary sports foods.
UCAN’s patented SuperStarch® delivers a steady-release of carbohydrates without sugar or stimulants, allowing you to avoid GI disasters that are all too common in long course triathlons.
Readers of TriathlonWire now receive 15% off of all UCAN purchases by using this link. Check out their complete line, including the remarkable new UCAN Edge gel!
SHOW ME THE WHEY
Whey protein is popular among athletes of all types for its ability to promote muscle recovery and synthesis.
As an animal protein (it’s derived from milk), whey provides all 9 essential amino acids in the optimal ratios and is absorbed very efficiently by the body, making it ideal for post-workout fueling. Whey protein also contains calcium, healthy fats and omega-3 fatty acids.
Asker Jeukendrup explains the 3 different types of whey, describes how it’s manufactured and compares it to other proteins, like soy.
When you need a precise amount of protein from a convenient source, whey protein is often your best choice.
IT’S THE JOURNEY, NOT THE WIN
6x Hawaii Ironman World Champion Mark Allen describes each of his races as a “potent condensed, self-contained journey.”
Despite the amazing achievements of his countless victories, Mark rarely recalls how he felt when he crossed the finish line. Instead he vividly remembers the ups and downs he faced in every triathlon; the “undocumented moments” when he could have quit but didn’t; and the lessons learned from overcoming the struggles we all face during competition.
Enjoy Mark Allen’s essay on why the journey is ultimately more memorable than the result. As you recommit to triathlon and plan your return to racing, we hope that his words resonate.
QUICK HIITS:
- DIY Bike Fit
Canadian startup MyVeloFit launched its AI-powered bike fitting app that uses the video and processing power of a cell phone to allow cyclists to check and adjust their position. Replicating the process of working with a bike fitter, its clever motion-tracking technology offers triathletes a DIY solution for improved comfort and efficiency. - Ready to Rumble
This weekend over 2,000 athletes will compete in Ironman 70.3 Florida. Later this month Challenge Taiwan will welcome 6,000 triathletes. USA Triathlon reports that its 2021 Age Group Sprint & Olympic Distance National Championships are sold out with over 5,200 entrants. Triathlon is Back! - Back to Fast
Super League Triathlon returns with another fast-paced event this Sunday, this time from Rotterdam. Broadcast live in 179 countries, you can watch the SLT Arena Games powered by Zwift in your area. The racing format continues to garner attention, having just announced its newest global sponsor, OFX, the leader in international money transfers.
