FINDING BIKE PACE
One secret to a great triathlon run is finding your ideal pace on the bike. Ride too hard and you’ll end up walking, but go too easy and you’ll leave huge chunks of time out on the course.
In this comprehensive guide, Taren Gesell spells out exactly how you can determine your most effective bike pacing strategy.
It’s all about learning how your desired power output feels, and then carefully governing your effort during the race to ensure that you don’t overcook the bike leg.
Gesell outlines two methods – one that uses FTP and another based on RPE – then describes how to use this data in your training. You’ll want to bookmark this and refer back to it frequently.
GAIN AND LOSE
Many triathletes are looking ahead to the off-season with two goals: they want to gain muscle and lose weight.
Can this be done simultaneously? Does strength training accelerate weight loss? Or are these objectives at odds with each other?
It turns out that lifting heavy weight while in a significant energy deficit is a mistake. Doing so actually leads to a loss of lean muscle mass.
In this fascinating review, learn why you should aim for a daily caloric restriction of 500 calories or less to most efficiently pursue weight loss and strength gain.
WEIGHT FOR THE BIKE
Weightlifting improves cycling performance. Period.
It raises LT, delays fatigue, increases maximal strength and enhances overall endurance performance, among other things.
In his examination of the latest research, coach Dylan Johnson explains why weight training results in faster cycling.
The good news: the best time to start weightlifting is in the off-season (i.e., now). In this video Johnson describes how and why you should get started today. He even outlines in detail what the typical gym session should look like.
If you’re writing your letter to Santa, then there’s no better collection of gifts for triathletes than the swimming accessories offered by FINIS.
Consider the FINIS Tempo Trainer Pro. This unobtrusive underwater metronome will help raise your turnover to 35 strokes per minute (or higher). Using it will smooth out your power curve and increase your efficiency.
Get Santa’s elves working on a variety of swim paddles, like the strapless Floating Agility Paddles or the innovative Freestyler Paddle.
Or level up your strength and warm-up routines by grabbing a set of the Slide Dryland Cords that mimic the entire swim stroke cycle with consistent resistance.
Best of all TriathlonWire readers (and Santa) get a 20% discount by using the coupon code TRIWIRE at checkout. Happy Holidays!
IT’S ALL DOWNHILL
When you think of hill training, you usually imagine running uphill. But are you placing adequate emphasis on downhill running?
You should, because research shows that downhill over-speed running — combined with uphill intervals — improves running speed, and helps protect against injury.
Learn the 6 benefits of downhill running and how to design the most effective sessions. Performed every 2 to 4 weeks, downhill workouts deliver positive adaptations that will contribute to your triathlon running performance.
Thanks to coach Sarah Scozzaro you can maintain your core strength training during the upcoming holiday season. Whether you’re on the road or just super-busy at home, this 10-minute routine is simple and effective.
Scozzaro recommends that you perform these 7 exercises 3 to 4 times in succession. All you need is 1 fitness band and a chair!
- A Magical Year
After winning the Olympic gold and the World Triathlon Championship Series title, Flora Duffy capped off her magical 2021 by securing her 6th XTERRA World Championship crown. It’s probably time for a holiday.
- Triton Tri
The TRITON World Series, a global circuit of long-distance multisport races, kicks off its season in Portimão, Portugal next April. If you’re considering a triathlon vacation in 2022, then we can’t think of a more exotic option.
- Runner’s High
Scientists in Boulder, CO have embarked on a study to determine if the active ingredients in cannabis are performance-enhancing. Anecdotally mixing weed with workouts is reported to activate the endocannabinoid system in a way that mimics the runner’s high (no, we’re not making this up).