NEWS ALERT: IS KONA CANCELLED?
Updates are developing quickly, but various sources are reporting that the 2021 Hawaii IRONMAN World Championships will be postponed until February 2022. As we go to press, this is yet to be confirmed by IRONMAN headquarters in Tampa.
A surge of COVID-19 cases on the Big Island threaten to overwhelm the local healthcare system. Kailua-Kona mayor Mitch Roth said, “Unfortunately, it doesn’t look too positive for Ironman this year.”
The editors of Triathlon Today — as well as other news outlets — claim that the decision has already been made.
Our hearts go out to the triathletes, event organizers and Kona community members who have been counting on this event. If rumors of a postponement are true, let’s hope that the February redo is more successful than ever.
DOMINATE YOUR CYCLING
Master coach Lance Watson has a plan to make you a faster triathlon cyclist in just 5 weeks.
Although most readers of TriathlonWire report cycling to be their strongest discipline, Watson argues that you should aim to get even faster. The bike segment accounts for the longest leg of your race, and he wants you in peak riding form for your “A” events.
His comprehensive training plan – which you can read for free here – includes plenty of hill work. In fact, he outlines 4 different types of uphill cycling workouts designed to build power and speed, which will pay dividends late in your race.
MARATHON MINDSET
You’re NOT too old for speed.
In fact, injecting a bit of speedwork into your training can deliver shocking improvements in your marathon times.
According to coach Philip Latter, the main limiter to faster run times is often the athlete’s mindset. Are you stuck in the rut of nothing but long slow distance? If so, then consider restructuring your run program to include 20% of faster intervals, performed just once a week.
Check out his sample 6-week workout progression and see just how straightforward this can be. These sessions will break up the monotony of too many long runs while increasing your VO2max and threshold pace.
HOME STRETCH
Few things have a greater impact on swimming than improved flexibility and mobility. Limited range-of-motion prevents swimmers from maintaining a streamlined position, and causes athletes to “fight” their bodies as they move through the water.
Fortunately just a little bit of stretching makes a big difference.
But, with so many choices, what stretches deliver the greatest ROI for triathletes? Read what top coaches from US Masters Swimming recommend as their favorite routines.
Consistency is key, so do just a few minutes each day and you’ll soon notice improvements. Naturally you’ll want to focus on your shoulders, ankles and back but, if you’re like most triathletes, a few problem areas will require extra attention.
BETTER TRIATHLON RUNNING
One of our most popular free resources is Craig Alexander’s 5 Tips for Running Faster Off the Bike.
Running well, immediately after a demanding bike leg, is one of triathlon’s most critical skills… and most difficult to master.
In this step-by-step guide, Crowie outlines his top tips that helped him capture 5 world titles and the run course record in Kona.
This free resource is still available to readers of TriathlonWire… No strings attached. Grab your copy here.
FASTER FASTED
Conducting some of your weekly training sessions in a fasted state has become increasingly popular among triathletes.
Why? Because it teaches your body to metabolize fats sooner and more efficiently. By doing so, you’re able to preserve limited glycogen for when you really need it later in a race.
But does fasted training work? The research says yes. Experiments demonstrated a 30% increase in fat oxidation after just 3 weeks, and muscles also produced more mitochondria for enhanced energy generation.
The key to fasted sessions is to perform them at sufficiently low intensity. In this article sports scientist Scott Steele explains how to make “training low” work for you. He describes how to structure fasted workouts, how often to perform them and how best to recover.
SLIP ME A DISC
Does it make sense to ride a disc wheel in your next race?
Pro triathlete Cody Beals walks you through his process for making his wheel choices.
For Beals, it comes down to 3 main factors: aerodynamics vs. weight, handling in the wind, and comfort.
Whenever allowed, Beals prefers a disc wheel for all but the most extreme courses and conditions. The time savings of a rear disc outweigh the potential disadvantages. Roll on…
QUICK HIITS:
- Better Use Pencil
The IRONMAN community continues to be impacted by the persistence of COVID-19, most recently reflected in more changes to the 70.3 World Championships. This year’s race in St. George, UT has been reduced to a 1-day format. Then 2022’s title event, originally planned for Taupo, NZL, was relocated to St. George, UT. The hits just keep coming… - Little Big Man
Roger Little competed in the 1982 Hawaii IRONMAN, toeing the line alongside Julie Moss and other icons of the sport. Since then he’s competed in more than 40 full distance and 100 70.3 triathlons. Recently, at the tender age of 80, he qualified to return to Kona to battle the two other competitors in his age group. Mike Reilly, get ready to call him across the line… again! - Can He Cope?
Fan favorite Lionel Sanders will be competing this weekend in IRONMAN Copenhagen. Uncharacteristically Sanders has still not yet earned a place on the Kona pier, and this is his last chance to KQ in 2021. We wish him the best.
