THIS ONE’S A KEEPER
This final ad-free edition of the year is a collection of the most popular posts of 2020. You’ll want to save this issue — and refer to it frequently — in your quest to become a faster triathlete in 2021!
BETTER, FASTER, LONGER
You know that exceptional runs are required for exceptional triathlon performances. But you also know that run-related injuries are all too common.
How can you increase your run mileage while avoiding setbacks?
Coaches Steve Magness & Jon Marcus discuss practical examples of how to fine-tune your run program. By creating variations in training stimulus, you can obtain your desired adaptations and improvements.
If you’re looking for a breakthrough in your running, then this podcast is your ticket to becoming better and faster by making intelligent adjustments to your run training (rather than simply going longer).
CROWIE TO THE CORE
If you’re truly committed to becoming faster in all 3 disciplines, then it’s time to embrace the pursuit of a stronger core.
This is particularly true during the last third of an IRONMAN run, where a weak core usually leads to the deterioration of running form and speed.
In what was our most popular post of the year, Canadian Running Magazine follows along as 5x world triathlon champion (and former Kona run record holder) Craig Alexander leads us through his favorite core workout.
Add this 5-exercise routine to your program, and you’ll improve your stability required to generate more power and speed.
BUILDING MUSCLE
Effective sports nutrition can seem overwhelming to even the most astute triathlete. An especially confusing subject is knowing what to eat to build muscle (without adding bulk).
Sports nutritionist and researcher Asker Jeukendrup clearly explains how to determine the optimal amount of protein needed… and why the amino acid leucine is so important.
By understanding a little about muscle protein synthesis, you’ll have a better appreciation of your body’s dietary protein needs.
WHAT’S YOUR PRIORITY?
As we look ahead to our return to racing in 2021, TriathlonWire wants to know what type of content you need now to improve your personal triathlon skills.
Please let us know by taking this 1-minute survey.
Your answers will help ensure that we curate the information that’s most valuable to you. Thank you!
OKAY…REMIND ME AGAIN
As painful as it is to be constantly reminded of the lost racing opportunities of 2020, the folks at Triathlon Magazine Canada tirelessly maintained a list of the cancelled, postponed and rescheduled triathlons.
Use this list as a tool for selecting your 2021 competitions. Since this list predominantly features Ironman and Challenge events, don’t forget to check your local race calendars, too.
SWIM STRENGTH
Poor sleep is commonly reported by top triathletes, often due to trying to cram early morning training sessions into an already hectic schedule.
The year’s most popular swimming post on TriathlonWire did not dwell on technique or yardage, but made the case for becoming stronger in order to get faster.
In this short blog post, coach Jen Rulon outlines why weight training is necessary for faster swimming.
She offers 5 basic exercises you should work into your program, and clearly explains why they’re so important. So, even if you can’t get into the pool as much as you’d like, you can still strengthen your foundation for faster swimming.
SLEEP IT OFF
Poor sleep is commonly reported by top triathletes, often due to trying to cram early morning training sessions into an already hectic schedule.
Of course we know that sleep is essential for recovery of the body and brain.
These days athletes have an expanding number of options for measuring the duration and quality of sleep. Ironically these have led to an increased prevalence of orthosomnia (i.e., excessive concern about sleep), which makes sleep quality worse!
Asker Jeukendrup outlines his practical do’s and don’ts for improving your sleep, which will help reduce your anxiety and allow you to optimize your shuteye.
