IN THIS EDITION…

  • 2 potent brick workouts for killer race day runs
  • Breathing pattern strategies for open water
  • 3 fueling mistakes to avoid while training
  • Kat Matthews’ tips for better tapers
  • 5-day freestyle drill progression

BREATHWORK

Making the transition from pool to open water can wreak havoc on your swimming mechanics, especially when it comes to breathing.

Coach Dan Bullock offers practical advice for freestyle breathing techniques when the water gets rough.

He provides useful tips on bilateral breathing, and describes one of his favorite drills for developing confidence in varying your breathing patterns in open water.

GOLDEN BRICKS

Learn the science behind why the bike-to-run transition hurts so much, and why brick workouts are so important for helping you tolerate that discomfort.

Then, whether you’re training for a sprint distance race or an IRONMAN, experiment with these 2 detailed workout recipes for optimal brick sessions.

You’ll notice their heavy reliance on variable pacing during each discipline, which delivers maximum bang for your buck in under 90 minutes.

5 IN 5

Sharpen your freestyle technique with these 5 progressive drills for 5 workouts.

Designed to address a different skill in each session, together these exercises will help perfect your stroke.

FRONT ROW IN KONA

Everyone knows that accommodations in Kailua-Kona are painfully expensive during IRONMAN Race Week but – thanks to our special relationship with the Pacific 19 Hotel – you can score a prime room for up to 30% off.

This recently renovated property is located on-course on famous Palani Hill within easy walking distance to the pier, expo and restaurants.

It also offers secure parking, an on-site bike mechanic, laundry services and pool.  Pacific 19 is the perfect base for triathletes and their guests.

Use this link to go straight to the booking page and secure your discount with promo code TRIWIRE.  This property sells out fast, so act now!

FUEL FAULTS

Designing an effective triathlon nutrition plan is more about race day calories and hydration.  To excel throughout the entire season, it’s also critical that you fine-tune your training nutrition, too.

To shorten your learning curve, let’s look at 3 major fueling mistakes described by age grouper Brittany Vermeer.

Simple shifts in her fueling strategy resulted in improvements in her training performance and the quality of her recovery between sessions.

TAPER TANTRUMS

Superstar Kat Matthews shares how to deal with the struggles athletes experience during the pre-race taper.

Her insights on how to better manage mood swings, reductions in training volume and dietary changes during the days leading up to the race will help you lock-in a better race performance. 

QUICK HIITS:

  • Release Resistance
    When reaching forward in freestyle, the hand must fly straight and in a path of least resistance.  Olympian and master coach Glenn Mills describes how to find the perfect hand position to establish a nearly frictionless connection with the water. 
  • Sustain Success
    As coach Steve Magness explains, sustaining success is often harder than the original breakthrough performance.  Check out his 8 laws for maintaining excellence in your pursuit of mastery.
  • Everyday Super
    Credit On Running for introducing a super shoe designed for the mid-pack runner.  By blending high tech materials with a less aggressive foot position, the newly-released Cloudboom Max holds promise for the 4-hour marathoner.