IN THIS EDITION…

  • Optimize 5 variables for a 5-hour bike split
  • The ultimate IRONMAN pacing guide
  • 3 mile repeat workouts for a better run
  • Practical tips for managing pre-race nerves
  • 12 core exercises for faster running

MAGIC MILES

Requiring a blend of strength and aerobic capacity, mile repeats are one of running’s most potent interval workouts.

Coach Laura Norris describes her 3 most effective mile repeat sessions, and explains why they’re critical for breakthrough performances.

She also lists the myriad benefits of these challenging sessions and provides 4 tips for optimal execution.

5-HOUR TARGET

A sub 5-hour bike split is an elusive and challenging goal for IRONMAN triathletes.

Coach Alan Ward analyzes the 5 factors that contribute to your cycling performance, and discusses strategies that will help you optimize each one for your best ride ever.

PACE PLAN

How do you pace a race that’s longer than your longest training session?

The experts at GTN offer battle-tested tips in their ultimate guide to pacing a full-distance triathlon.  

This is the most practical guide we’ve seen, outlining truly useful takeaways that you can apply in your next event.

FINE-TUNED FUELING

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

The flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy and sharp mental focus throughout the race with no GI or stomach upset.

As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link.  And, if you act fast, you can take advantage of UCAN’s limited time 2-for-1 offer on chocolate and mocha Edge gels!

RUN CORE

A stronger core helps us run faster by stabilizing our legs, protecting our joints by improving alignment, and delaying the breakdown of running form by fortifying our posture.  A bulletproof core maximizes running efficiency, power and speed.

If you’re serious about a better finish in your next triathlon, then commit to these 12 proven core exercises for faster running.

DIAL IT DOWN

We all get pre-race nerves.  For some, this nervous energy leads to an elevated performance; for others, the anxiety is almost paralyzing and inhibits a good race.

Master coach Lance Watson explains the physiology behind pre-race stress and offers practical tips on visualization and breathing techniques to dial down the nerves so that you can get on with your race.

QUICK HIITS:

  • Hawaii Headliners
    The final women’s-only world championship in Kona will feature one of the strongest fields ever assembled.  Check out 2025’s Hawaii headliners for what promises to be a doozy of a competition.
  • Rocket for the Rest of Us
    HOKA recently introduced its new Rocket X3, engineered to meet the needs of age group racers.  If you’re expecting to run between 3:30 and 5:00 hours off the bike, then this might be the best triathlon super shoe for you.