IN THIS EDITION…

  • 7 Tips for more pool speed
  • Wonder what it takes to get to Kona?
  • Why we focus on swim intervals
  • Focusing on FTP is making you slower

ALL SYSTEMS GO

In this provocative article coach Neal Henderson contends that a myopic focus on your FTP makes you slower on the bike.

Why?  Because over-emphasizing your threshold power promotes excessive steady-state riding.

According to Henderson’s research, even in long-distance triathlons, a surprising amount of your cycling time is spent above FTP.  So, to prevent the wheels from coming off late in the race, you need to train all your energy systems and teach your body how to recruit fast-twitch muscle fibers.

Adopt his approach and you’ll become a more complete cyclist, a faster triathlete… and you’ll discover that mixing up your training routine is just more fun!

KONA CURIOUS

While many of us dream of someday qualifying for Kona, the reality is that it’s never been more challenging.  25- to 44-year-old men need a sub-9:30 IRONMAN, and women must post a mark in the mid 10-hour range.  That’s fast.

In this article Conrad Goeringer spells out 4 Kona qualifying principles that can help almost any triathlete achieve a peak performance.

He explains why consistency is king, year after year, and reveals his investment in time per sport that delivered him to the Big Island.  He also contends that long distance racing is all about cyclingso he prioritizes power and pacing on the bike.

Goeringer goes on to detail his typical IRONMAN build, including how he emphasizes efficiency and race-specific sessions.

If you’re Kona-curious, or simply want to improve your next long-distance performance, then this is a must-read.

POOL SPEED

Coach Lindsay Zemba Leigh gets right to the heart of the matter: You don’t get faster by swimming more, you get faster by swimming well more.

She proceeds to outline 7 ways to get faster in the pool.  We’re certain that at least one of these tips can immediately be put to use.

To ensure that you’re maximizing the quality of your work, she emphasizes frequency over volume.  Not only does this mean that you’re swimming fresh – and maintaining better form – more often, but it also means there are fewer days out of the pool (which is critical for developing a feel for the water).

You’ll also find useful tips on dryland training, pace variation and the importance of drills.

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RINSE AND REPEAT

Unlike running and cycling, which rely on large amounts of Zone 2 aerobic work, swimming workouts are built on a foundation of intervals.  From start to finish, we focus on repeats.

Have you ever asked yourself why?  Elite swimmer TJ Fry explains 3 reasons intervals are the basis of swim training.

Because swimming is so heavily reliant on technique, straight swims don’t work.  A steady effort doesn’t always equal a steady pace.  In fact, during long steady swims, our technique degrades after just 200m, causing speed to drop.

But chunk that long swim into segments, and you’re more likely to maintain a fast, consistent pacethroughout the workout.

Read more about why intervals are so valuable for reinforcing good form for your stroke.

QUICK HIITS:

  • Gain with Rest
    Renowned running coach Steve Magness delivers a masterclass on recovery in this impressive Twitter thread.  Entire books about recovery have been published that don’t offer as much comprehensive and actionable advice!
  • Grip’s Picks
    With the 2021 (!!!) IRONMAN Triathlon World Championships finally upon us, there’s been quite a bit of chatter about the pro competition.  6-time winner Mark Allen has a keen eye for talent, and offers his predictions on who will win in St. George.
  • Reach Goals
    Developing full extension in your freestyle reach is a necessary skill for faster swimming.  In this short video Olympian and leading coach Glenn Mills presents an elegant drill to help you become more balanced and slippery in the water.