Once we’ve established a decent aerobic base, the question becomes how can we develop our run speed in the most efficient manner possible?
Coach Jay Johnson favors the infamous progressive fartlek session. In this workout each fartlek interval gets progressively faster… and progressively longer.
Here’s the kicker: you can’t use your GPS watch. He wants you to conduct the entire session running by feel. This develops your pacing skill and teaches awareness of your perceived exertion.
This is challenging and advanced, so you’ll want to work up to it. But, when you’re able to execute this session and nail the last fartlek, then you know you’re ready to race!
DRILLS THAT WORK
Our recent post that questioned whether or not swim drills actually work kicked up quite a froth! Triathletes have very strong opinions on both sides of the argument.
Andy Potts – who happens to be one of the greatest multisport swimmers of all time – believes that swim drills are a critical component of training, especially for improving balance, rotation and body position. In this article he presents 3 of his ”must do” drills and explains why he chose them.
What makes these drills interesting is that they’re quite different than what we usually perform. According to Potts, they’re designed to correct the limitations he typically sees in age group triathletes… which is why we do drills in the first place, isn’t it?
TRAIN TO THE BEAT
There’s been a lot of talk recently about heart rate variability (HRV) and its importance in determining your body’s readiness for the next hard workout. Is HRV just another new datapoint measured by the latest gizmos like Whoop Bands and Oura Rings, or is there a place for it in your training?
HRV measures the variation of time between heartbeats. It turns out that the greater the variation, the healthier the heart… and an indication that you’re ready for the next hard training cycle.
Check out this article by Triathlon Hacks where they explain why triathletes can benefit from tracking their HRV and how to do it. By measuring your personal HRV and responding to its trends, you can preemptively avoid over-reached training and get more value from your most difficult workouts.
FASTER WITH FINIS
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a confident, faster and more efficient triathlon swimmer.
FINIS has always been a leading innovator. Gear like their Speed Stability Snorkel and an extensive selection of computer-designed paddles are just some of the products that you need in your bag.
Check out their full line of technical swimming gear and be sure to use the coupon code TRIWIRE at checkout to lock-in your 20% discount.
As 5x XTERRA World Champion Melanie McQuaid says, “Recovery is the key to expressing your fitness… you can only train as hard as you recover.”
In this video she outlines the 3 ways to maximize recovery: programming, sleep and nutrition.
Take Melanie’s advice and audit your own routine. Determine which of these 3 components of your program can be improved, and strive to level up in those areas. Remember: your gains are made during recovery!
TIME AT INTENSITY
Renowned cycling coach Chris Carmichael is a big fan of HIIT bike workouts for triathletes.
For those of us who are really pressed for time and struggle to squeeze our training into busy schedules, these high intensity sessions are magical.
However HIIT sessions can be tricky. The key is accumulating just the right amount of time-at-intensity. In this article Carmichael lists the mistakes he commonly sees athletes make that prevent them from realizing all of the benefits that HIIT has to offer… and how to perform these workouts properly.
- Hard Wired
Australia’s Emma Carney was the world’s most dominant female triathlete in the late 1990s. In her recent conversation with Bob Babbitt they discuss how her fierce competitiveness devastated the competition, and how she was sidelined by a shockingly unexpected heart attack in 2004 that helped her transition into a successful coaching career today.
- Ranking the Pros
One of the many major impacts made by the Professional Triathletes Organization (PTO) is its launch of a compelling and controversial pro ranking system. Check out Jordan Blanco’s analysis of how it works and why it’s gotten tri geeks talking and pros anxious.
- This is How You Race Fast
Sometimes it helps to watch the best when you’re trying to learn to go faster. Last weekend’s SLT Arena Games once again delivered record-setting performances and exciting racing. You can still catch the race replays here.