• Rethink your triathlon running
  • Pace variations for faster swimming
  • Leanda Cave’s hill workout
  • Intensity-based race fueling
  • Workouts at racing speed


Triathlon coach Russell Cox reminds us that a successful IRONMAN fueling plan is dictated by your race pace.  Race intensity determines not only the rate at which you burn calories but also the composition of the fuel you’ll need.

Our objective is to consume as many calories as we can tolerate at race pace.  That means we must experiment with fueling under race-like conditions.  A well-trained gut can be conditioned to absorb 250 to 400 calories an hour… but only if we’ve practiced!

With this information in mind, coach Cox presents his key guidelines and a battle-tested nutrition plan for race day.  Use this as a starting point to fine-tune your personal fueling strategy.


In this surprisingly substantive Tweet, coach and author Gordo Byrn reveals one of the core principles of successful triathlon swimming.

As Byrn says, open water success is about changing speed, and recovering, while moving.

He goes on to offer 2 highly effective Pace Change workouts, including one of our favorites, broken 1,000s.

Give these sessions a try and you’ll be impressed with your progress!


After 6 hours of swimming and biking, you’re fatigued and depleted.  Now you must run a marathon.   This is not your standard road race.

In this article Matt Dixon articulates what makes triathlon running so different and offers a proven approach that will unlock your running potential.

The limiting factor for most long distance triathletes is mechanical fatigue, not cardiovascular fitness.  That’s why Dixon emphasizes strengthening the chassis and building muscular resilience.

Once the foundation has been fortified, you can design and execute a race day plan based on economy, consistent fueling and patience.

Applying these principles will help you solve the third and final piece of triathlon’s puzzle, allowing you to achieve the results you know are inside of you.


The science of swimming took another leap forward with the release of the Manta Paddle by FINIS.  Designed to build muscle and improve distance-per-stroke, the Manta is the perfect addition to your transition bag.

Its strapless design reinforces proper technique, guiding your hand into the proper catch.

There’s never been a better time to try the Manta Paddle or other cutting-edge products than during the FINIS Paddle Sale, taking place now through April 30.

As always TriathlonWire readers enjoy an extra 20% off by using the code TRIWIRE at checkout.


Unfortunately most age groupers spend far too much time training at moderate efforts, which suppresses improvement.

Instead of going “kinda hard” most of the time, you’re better off allocating 80% of your training to low intensities (Zones 1 and 2), accented with occasional sessions at race pace.

Coach Matt Fitzgerald, author of 80/20 Triathlon, spells out just how much race pace training you need.  In this post he prescribes the distances and frequency of race paced workouts that elicit the ideal adaptations.


Leanda Cave is the only woman to have won Kona and the IRONMAN 70.3 World Championships in the same year.  Her swim-bike combinations were always devastating, but she really had to work hard to finish with a winning run.

The secret to her running success was devoting equal time to developing both speed and strength.  Her dedication resulted in a sub-3:00 marathon in IRONMAN Arizona and, of course, holding off her rivals for victory in Hawaii in 2012.

Check out her signature running workout that features short, intense hill repeats.  This session will build glute strength, improve your cadence and help you finish your next race stronger than ever.


  • Rock On ROKA
    Since 2014 ROKA has been IRONMAN’s global swimwear partner.  Recently they renewed and expanded that relationship to include performance eyewear, displacing longtime sunglass sponsor Foster Grant.  We think this is a great fit for everyone involved.
  • Ready to Rumble
    The 2021 IRONMAN World Championship is finally scheduled to take place on May 7 in St. George, UT.  If you can’t attend this epic event, then you can catch all the action live on Facebook Watch and YouTube.  Mark your calendars and set your alarms… the competition will be fierce!