IN THIS EDITION…

  • How quickly will I lose my run fitness?
  • 3 subtle changes for more freestyle speed
  • Do I really need electrolyte supplements?
  • Breakthrough 70.3 results with this race strategy
  • Transform your run by avoiding these 3 mistakes

HALF STRATEGY

A great IRONMAN 70.3 performance depends on approaching the race in a holistic manner, and refining your training and race strategy to reflect your current capabilities.

Author and elite endurance athlete Gordo Byrn explains how to put this critical concept into practice with his progressive pacing strategy.  

By swimming and cycling at moderate speeds (for you!), you’ll preserve your capacity to raise your intensity during the run, where you’ll finish strong and fast.

RUN TRUTHS

Improving your long-distance triathlon run starts with avoiding the 3 most common running mistakes observed by coach Rob Wilby.

His advice will ensure you safely increase your weekly mileage while developing your fitness.

His recommendations on walk breaks and calculating training speed are pure gold.  Learn how to train like a triathlete – not a marathoner – and you’ll earn the race results you deserve.

FINDING SPEED

Swimming faster usually comes from nuanced adjustments in stroke mechanics, not radical changes in technique.

To illustrate this coach Brenton Ford identifies and corrects 3 common freestyle flaws that resulted in this age group triathlete finally breaking 30 minutes in his 70.3 swim.

TECHNICAL COUTURE

Founded in Kona in 1983, Zoot is the original triathlon brand.  Today it’s the global leader in technical and stylish multisports apparel.

Zoot’s vast array of styles includes the exclusive IRONMAN Collection and its stunning Crowie Signature Line that celebrates their collaboration with multi-time world champion Craig Alexander.

Elevate your performance and style by upgrading to Zoot… and be sure to use coupon code TRIWIRE for 15% off your purchase.

RATE OF DECAY

If you’ve ever been sidelined by injury, illness or life’s busy schedule, then you’ve probably wondered how quickly you could lose your run fitness.

Coach Jeff Gaudette analyzes detraining from the metabolic and muscular perspectives, and discovers that a few days off are no big deal.

Of course, extended layoffs are a different story. He summarizes his findings in a useful chart that predicts the detraining effect after various spans of not running.

SALTY QUESTION

Do we need electrolytes for every workout?

Certified nutrition coach Lauren Keary offers her guidelines on the 3 occasions when you should consume electrolytes and clarifies the others times when they’re not really needed.

QUICK HIITS:

  • The Price We Pay
    How much does it cost to race an IRONMAN?  Slowtwitch crunched the numbers — factoring in the high and low ranges of gear, coaching, entry fees and travel – and discovered there’s a wide array of expenses required to participate in our sport.