IN THIS EDITION…

  • 3 cycling sessions for real IRONMAN fitness
  • Train with Crowie in Kona this summer
  • 7 tips for better bike aerodynamics
  • Realities of the IRONMAN run
  • Hold more water with these 2 swim drills

INCREMENTAL AERO

For a faster bike split, Conrad Goeringer reviews the best practices for maximizing aerodynamics and minimizing rolling resistance.

Your body position accounts for over 70% of total drag, so you gotta get long and narrow.  He covers the latest science on back position, aero bar tilt and crank length.

Work through this checklist to optimize your bike setup.  You’ll be rewarded with more speed because any improvement in aerodynamics will make you faster. 

PINKY PROMISE

The pinky and ring finger can be the key to unlocking faster freestyle.

Coach Chris Da Sie reveals how they control the outside edge of your hand, allowing you to anchor your catch and prevent water from slipping through your stroke.

He also shares 2 effective drills for developing the feel that allows you to hold more water with less effort.

KONA ENCORE

Craig “Crowie” Alexander just announced his second 2026 Kona Triathlon Camp will take place on August 16 – 21 at the luxurious Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

Train side-by-side with this 3x Hawaii IRONMAN World Champ and IRONMAN U Master Coach as you bike on the famous Queen K Highway, run in the Natural Energy Lab and swim in Kailua Bay.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for triathletes who want to unlock more speed, sessions are customized to the fitness and experience of each participant.

Make your no-risk reservation today.  It’s guaranteed to make you a faster triathlete.

REALITIES OF THE RUN

Coach Laura Henry delivers some fundamental truths on what it takes to succeed in an IRONMAN run.

Because triathletes will never start their run on fresh legs, it’s critical that you train accordingly.

Her tips and insights will help you properly frame your run training to ensure you’ll reach your potential on race day.

WRONG TARGET

For most age group IRONMAN athletes, VO2 max bike intervals sabotage your progress.

Why?  IRONMAN cycling performance isn’t limited by top-end power, it’s limited by fatigue resistance.  The training that feels the hardest isn’t always what works best.

Coach Rob Wilby explains the 3 problems with VO2 max training and spells out the non-negotiable bike workouts that build real IRONMAN fitness.  

QUICK HIITS:

  • Quick Fix
    If you’re pressed for time but still want some strength training, then try Gordo Byrn’s 5 PT exercises in 10 minutes.  They’re designed to improve running economy, increase comfort on the bike, and generally enhance strength and mobility.