IN THIS EDITION…

  • 1 fix to improve your freestyle pull
  • Learn from Knibb’s colossal Kona blow-up
  • 10-hr IRONMAN on 10 hours per week?
  • The myth – and benefits – of compression apparel
  • Training zone cheat sheet

10 OUT OF 10

Elite age grouper and veteran coach Andy Brodziak delivers a comprehensive class on how to achieve a 10-hour IRONMAN on 10 hours training per week.

His method is based on making ruthless choices about where to allocate your limited training time. 

Apply these tips to your own program, and see real progress from your newfound consistency, intensity control and intelligent planning.

POWER PLAY

Erg Mode is a smart trainer setting that maintains a prescribed power output by automatically adjusting resistance at your chosen cadence.

To help elevate your indoor cycling sessions, check out Jim Rutberg’s guide to erg mode.  You’ll learn how to properly use erg mode, and the 2 situations when erg mode should be avoided.

STRAIGHT SPEED

If your hand slips under the midline of your body as you breathe, then you’ll kill your freestyle catch by creating a diagonal of drag.

Coach Chris Da Sie explains the cause of this common mistake and how to fix it.

Eliminate this technical error and you’ll immediately flow forward in the water with more precision, control and speed.

HE’S BACK!

Craig Alexander’s Kona Triathlon Camp returns to the luxurious Mauna Lani Resort on March 8-13, 2026.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will train side-by-side with the 3x Hawaii IRONMAN World Champion, including cycling on the famous Queen K Highway, running in the Natural Energy Lab and swimming in the warm waters of Kailua Bay.

This will sell out, so make your no-risk reservation today.  It’s guaranteed to make you a faster triathlete.

TIGHT FINISH

A recent review of 51 studies with 899 athletes determined that compression apparel worn during races offers no performance benefits to runners.  

However, all is not lost: compression garments have been shown to aid recovery.

2KM SHORT

As Talbot Cox writes, for nearly 8 hours Taylor Knibb raced on the edge of perfection.  Then the infamous Kona heat caught up with her.

Get an inside look at Knibb’s strategies for fueling and heat management in this compelling race recap.

QUICK HIITS:

  • Mastery
    One of the most effective ways to become a faster swimmer is to join a masters swim group. Check out these tips from Ben Snider-McGrath that will smooth your introduction into this powerful mode of training.
  • Cheat Sheet
    Former pro and coach Angela Naeth compiled her quick reference to training zones.  It’s designed to ensure you’re training at the appropriate intensity in every workout.
  • The Man Says
    If you’re feeling a bit sluggish after the long Thanksgiving weekend, snap yourself out of it with Dave Scott’s 50-40-30 brick workout.  It’s fun, engaging and will get you back on track.