IN THIS EDITION…
- Fueling framework for 70.3 success
- 6 variables that impact your marathon goal time
- Avoid these 4 strength training mistakes
- 9 reasons why you need a swimmer’s snorkel
- 3 proven workouts to raise your FTP
PREDICTING FAST
Renowned running coach Greg McMillan has identified 6 factors that impact the odds of hitting your goal time in the marathon.
Are you optimized for all 6 variables?
If so, congratulations! You’re on track for a great race. If not, then adjust your training (if you have time) or modify your race plan for a more realistic objective and a more positive experience.
3 FOR FTP
An important benchmark for measuring cycling progress and predicting success in competition is Functional Threshold Power (FTP).
FTP typically refers to the highest power a rider can sustain for an hour. A higher FTP means you’ll go faster below your threshold and save more energy for the run.
Here are 3 guidelines and 3 proven interval sessions for increasing FTP by Dr. Pau Salva Martinez. Executed over 10 weeks (on the indoor trainer or out on the road), an FTP training block will deliver huge dividends.
REQUIRED GEAR
There’s no better tool to add to your transition bag than a swimmer’s snorkel. Regular use of the snorkel reinforces proper alignment, balance and stroke symmetry.
Coach Olivier Poirier-Leroy describes the 9 benefits of training with a swimmer’s snorkel that should convince you to use one during portions of every workout.
GET IT HERE
In the article above, you learned 9 reasons why you should be training with a swimmer’s snorkel.
Now it’s time to pick up your own FINIS Stability Snorkel from the company that first introduced the center-mounted snorkel for the competitive swim market back in 1995.
Since then swimmers and triathletes have drilled with their snorkels to improve the timing of their body rotation, stabilize their head position and even strengthen their kicks.
With coupon code TRIWIRE you’ll get 20% off your purchase of the Stability Snorkel and other innovative swim training accessories from FINIS.
HALF FUELED
For triathletes moving up to longer events, the IRONMAN 70.3 distance seems to be the threshold where race nutrition strategies really matter.
Whether you’re aiming to finish in 4 hours or 7 hours, you’ll need to ingest carbohydrates to optimize your 70.3 performance.
Sports nutritionist Dr. Asker Jeukendrup outlines 3 race day fueling mistakes and how to avoid them. Get these basics right, and you’ll increase your chances of racing to your potential.
STRONG BUT WRONG
Want to maximize the ROI from your strength training? Then be sure that it complements your overall training objectives.
Coach Montana DePasquale identifies 4 common strength training mistakes made by endurance athletes.
Audit your program to correct and avoid these errors. Doing so will ensure your work in the gym translates to improved performance on the race course.
QUICK HIITS:
- Fastest Feet in Paris
What shoes were worn by the fastest marathoners at the Paris Olympics? Check out the brands and models that won the medals… You might be surprised by which one brought home the most hardware.
- Giddy Up
Olympic medalist and IRONMAN World Champion Michellie Jones has been named an IRONMAN U Master Coach. Jones is one of the most accomplished triathletes of all time and, following her retirement from the pro ranks, has devoted her attention to coaching.
- Norwegian Method
The fascination with all aspects of Kristian Blummenfelt’s speedy performances apparently has no bounds. One of the fastest splits within his amazing 7:27:21 IRONMAN Frankfurt victory was a blistering (?) 25-second Porta Potty stop. Did he train for that, too?
