IN THIS EDITION…
- Calculating run pace in hot weather
- 3 issues undermining your freestyle catch
- How to use over-unders to increase your FTP
- 6 IM-specific workouts you should do now
- Are you running the fastest tire pressure?
OVER-UNDERS
Improving your strength and power on the bike – even when training time is limited – can be achieved through over-under intervals.
Over-unders teach your body to clear lactate more efficiently, while increasing FTP.
Brendan Housler provides a comprehensive overview of over-under cycling workouts along with numerous examples, which you can modify for the demands of IRONMAN cycling. Ridden just once a week, you’ll soon be harnessing the power of this potent session.
FULL-DISTANCE CRESCENDO
As your late-season IRONMAN approaches, it’s time to pay particular attention to key race-specific workouts.
These sessions should include efforts at your projected race pace, which prep you for the higher intensities you’ll experience during competition.
Master coach Lance Watson presents 6 critical workouts for a full-distance triathlon. Perform these between 7 and 2 weeks prior to race day to sharpen and build confidence for the challenge ahead.
HOT PACE
Eliminate the fear and uncertainty of running in the heat by learning how much to slow down when temperatures are high.
Trying to maintain your usual pace when it’s hot requires more effort and energy than in cooler weather, and often leads to spectacular race day blowups.
Coach Johnny Crain shares his method for adjusting your run pace in the heat. Follow his tips while training, and you’ll arrive with confidence at your next warm race.
TOOLS FOR THE JOB
FINIS understands triathlon swimming. They produce the most innovative swim products engineered to make you a faster swimmer.
- Strengthen your kick with the Long Floating Fin (Dave Scott’s favorite)
- Refine your entry and pull with the world’s best selection of swim paddles
- Discover how the Tempo Trainer Pro can optimize your stroke rate (key for open water speed), or…
- Finally correct your balance and body rotation with the Stability Snorkel
No matter what element of your stroke you want to improve, FINIS has a product that will shorten your learning curve.
As a TriathlonWire reader you get 20% off your purchase with coupon code TRIWIRE. Dive in now!
CATCHY
An effective catch is required to set up a powerful freestyle stroke. If you don’t properly execute the catch, then your arm will slip backwards without pulling much water.
Coach Lukas Siska takes a close look at the 3 main issues that prevent an effective freestyle catch. He also demonstrates numerous swim drills and dryland exercises to help you overcome these problems.
MANAGING PRESSURE
To get the most from your wider rims and tubeless tires, it’s important to run the optimal tire pressure… and that’s probably lower than you think.
Learn why Dan Empfield recommends tire pressure that’s 7 psi lower than prescribed by the Silca tire pressure calculator (and why pros like Chloe Dygert prefer lower pressures, too).
QUICK HIITS:
- Higher Octane
Popular with weightlifters, creatine is proven to improve muscular strength. But this well-researched supplement offers other benefits, too. Here are 3 reasons why endurance athletes should consider creatine.
- It’s Shoe Time
A good triathlon bike shoe must be easy to get on and off, while providing stiffness and a snug fit for efficient power transfer. Find your ideal model in this comprehensive review of cycling shoes for triathletes.
- Comfortably Fast
If you’re unable to hold your aero bike position because you’re uncomfortable, nothing else matters. Fit Svengali Dave Ripley examines the 3 priorities of an ideal bike fit.
