IN THIS EDITION…
- Ultimate IRONMAN fueling guide
- 9 mobility exercises for triathletes
- How to benefit from low-cadence intervals
- 3 phases of effective freestyle rotation
- Pace reduction formula for hot races
LOAD THE SPRING
Freestyle rotation is one of the most misunderstood elements of efficient swimming.
You know you must rotate but probably don’t understand how rotation converts cross-body power into forward speed.
In this exceptional video Kaitlin Frehling discusses the 3 phases of effective freestyle rotation. Then, try her 3 suggested drills to refine your technique.
TORQUE RIGHT
Low cadence drills are often used to improve torque. But to get a torque benefit from low-cadence intervals, force production must be high.
Coach Adam Pulford explains why it’s best to develop maximum strength in the gym, and then reveals how to transfer that improved strength into force on the pedals.
The bottom line: you must lift heavy in the gym to produce maximum force on the bike.
HEAT BRAKE
High heat forces your body to choose between delivering blood to working muscles or cooling your skin. And, in high humidity, your sweating efficiency is reduced by up to 66%.
These conditions require a higher effort to maintain the same pace, so it’s essential that you adjust your speed. But how much should you slow down?
Coach Natasha Van Der Merwe provides practical guidelines for reducing your target race pace based upon temperature and humidity.
CRASH-FREE MILES
UCAN has the unique ability to deliver energy while keeping glucose levels steady—helping prevent bonks and blood sugar crashes.
Unlike sugar-based fuels, which can pull water into your gut and cause cramping, UCAN requires minimal water to digest while it fuels peak performance without stomach discomfort.
Restock your sports nutrition with UCAN drinks, gels and bars during their biggest sale of the season, live now. TriathlonWire readers save up to 30% by using this link.
MENU PLAN
Demystify the challenges of race day nutrition in your next IRONMAN with Neversecond’s ultimate long distance triathlon fueling guide.
Pay particular attention to the different rates of optimal carbohydrate consumption during the bike and run.
Follow their proven recommendations before and during your next event, and you’ll be well positioned for an outstanding performance with a strong finish.
TRI MOBILITY
Mobility exercises represent an ka************@*****il.com/mobility-exercises-for-triathletes-to-improve-your-swimming-cycling-and-running” data-cke-saved-href=”https://chilitri.com/blog/ka************@*****il.com/mobility-exercises-for-triathletes-to-improve-your-swimming-cycling-and-running”>often-overlooked component of training. It offers triathletes the ability to enhance performance, prevent injuries and accelerate recovery through improved range of motion and functional movement patterns.
Coach Karen Parnell makes the case for why mobility should be a non-negotiable part of your training.
Here are ka************@*****il.com/mobility-exercises-for-triathletes-to-improve-your-swimming-cycling-and-running” data-cke-saved-href=”https://chilitri.com/blog/ka************@*****il.com/mobility-exercises-for-triathletes-to-improve-your-swimming-cycling-and-running”>9 proven mobility exercises (3 for each discipline) that can easily be added to your warmups. They will help you stay flexible, strong and fast!
QUICK HIITS:
- Skip the Marginal
Sarah Bonner reminds us that most breakthroughs come from mastering unglamorous fundamentals rather than trending products and marginal gains. Ignore the latest fads, and focus on these 7 time-tested training strategies that consistently deliver superior performances.
- Roadmap to Swim Success
Gerry Rodrigues is considered to be among the world’s best triathlon swim coaches. The training methods revealed in his book, Triathlon Swimming, will make you stronger, faster and more confident in open water.
- Less of a Draft
RaceRanger, triathlon’s first drafting detection system, just announced a new round of funding so it can expand its technology to rank-and-file amateur triathletes. RaceRanger is currently being used by over 60 pro events, including those in the IRONMAN, T100 and World Triathlon Series.
