GET THE JUMP WITH CROWIE
Check out the training programs offered by 5x World Champion Craig Alexander, linked below. 2021 is going to be a big year as we return to racing, and you’ll want to lay the proper foundation now.
BATTLE ON THE BEACH
The biggest news in triathlon is happening at Challenge Daytona this weekend in Daytona, Florida. Not only does it offer 3 full days & nights of age group racing, but it’s also hosting the inaugural PTO Championship that boasts one of the strongest pro fields ever assembled.
The professional race — held entirely within the famous Daytona International Speedway — offers $1.15 million in prize money, making it a magnet for nearly every top triathlete in the sport.
On Sunday morning, tune into the live webcast to follow all the racing action. But before then, get to know the elite competitors by watching some of Bob Babbitt’s captivating Breakfast With Bob interviews. They’re entertaining and informative… and make us even more excited about the upcoming 2021 racing season.
Now is the perfect time to reassess your aerodynamic aptitude. Since about 85% of your cycling power is used to overcome air resistance, it’s obvious why becoming more streamlined is important to improving your overall bike performance.
In this clear and actionable article, William Ritter addresses the fundamental formula that you should burn into your brain:
Speed = Comfort + Power + Aerodynamics – Friction – Drag
He walks you through the steps to arrive at a more aero and sustainable bike position. He even reviews the aerodynamic ROI of specific gear upgrades. If you’re looking for more speed on your tri bike in 2021, then read this article.
Looking ahead to next year’s racing, it’s helpful to remember that many triathlons do not allow a wet warm-up prior to the start of the race. Consequently many triathletes begin the event cold, redline within the first few hundred meters of the race, and have a miserable swim.
To prevent this common mistake London-based swimming specialists Swim For Tri offers its free guide to a proper pre-race dryland warm-up. In it they detail a simple and practical routine you can perform onshore that will help ensure you get up to race pace quickly and comfortably.
YOUR NEW YEAR STARTS NOW
One of Craig Alexander’s hacks to a great season is that he always begins his new training year on December 1. This strategy positions him fit, focused and motivated by January 1, and the 30-day headstart prevents him from going off the rails during the Holidays.
Because Crowie hates junk miles, his pre-season sessions are short, efficient and purposeful.
You can adopt this same approach, and learn Craig’s proven training methods, by selecting one of the event-specific training plans offered through his Sansego Tri Club. But hurry… prices on his training programs are scheduled to increase at the end of this month!
ENERGY TO SPARE
Dr. Iñigo San Millán is the coach of UAE Team Emirates and Tour de France champion Tadej Pogačar. An expert on exercise science and metabolism, his content is uniquely relevant for endurance athletes at all levels.
In this Scientific Triathlon podcast he reviews the 3 energy systems that all endurance athletes must optimize: the oxidation of fatty acids, the glycolytic system that relies on carbohydrates, and the phosphate creatinine system that delivers short bursts of sprint energy when needed.
He also describes how he creates a personalized metabolic map for each of his athletes, then carefully applies controlled training intensities and nutritional strategies to optimize each of their energy systems.
Give this conversation a listen if you’re ready to take your performance knowledge to the next level.
Too much intense training can create an over-reached athlete (which is quite common in triathlon). Occasional overreaching — followed by ample recovery — can lead to gains; but chronic overreaching can result in a serious overtrained condition, which can set you back for months.
In this article, Dave Scott explains the differences between being over-reached and overtrained. The key to improving is how we combine progressive overload and recovery, while always placing as much emphasis on proper recovery as the next hard session.
- Positive Lucy
3x Kona runner-up and swimming superstar Lucy Charles-Barclay reported on Twitter that she has tested positive for COVID-19. Let’s wish her a speedy recovery!
- Lose Your Bearings
Despite the growing popularity of adding after-market ceramic bearings to your bike, the conclusion reached by many objective researchers is that they’re simply not worth the cost because their practical benefits are so low.
Our Tweet of the Week comes from renowned run coach Steve Magness, who posits why some people tend to quit when the going gets tough. Remember this the next time you feel like taking your foot off the gas.