IN THIS EDITION…

  • Ideal Bodyweight for Triathlon?
  • Zone 2 for Dummies
  • Mark Allen’s Plan for St. George
  • Movement Practice for Speed
  • Turn Off Your Fat Storing Engine

WEIGHTED RESULTS

For pro cyclists, the lighter the better.  A high power-to-weight ratio is paramount.

It’s not so simple for triathletes.  Triathlon is a strength sport, so we must avoid getting weaker from excessive weight loss.

In this thought-provoking article, explore the factors that help you determine your ideal race weight.  It’s all about finding what makes you feel strong while running, cycling and swimming… at the lowest practical percentage of body fat.

The article goes on to explain why it’s so difficult for triathletes to lose weight while continuing to progress in training.

While there’s no such thing as the ideal triathlon bodyweight, there is an ideal weight for you.

GRIPPED IN ST. GEORGE

The GOAT Paula Newby-Fraser once remarked that IRONMAN St. George was a “proper championship course.”

6x IRONMAN World Champion Mark Allen concurs.

If you’re competing in Utah this year – or dream to – then read the Grip’s analysis of how he would tackle this challenging event.

Unlike Kona, St. George features real climbs on the bike.  Less powerful cyclists will bleed time.  Next, there are extended inclines and descents on the run.  Again, strength will prevail.

Allen outlines how he would prepare for this race.  Spoiler alert: over-emphasize the most challenging elements of the course, and you just might have a great day.

ZONE 2 FOR DUMMIES

We talk a lot about the importance of Zone 2 training, because building a strong aerobic base requires a substantial amount of time going easy.

But can we reap the rewards of relatively low intensities while on an indoor bike trainer, where virtual races and gamified activities detrimentally encourage constant HIIT?

Chris Carmichael offers an engaging and gimmick-free plan for balancing your hard days with easy workouts. If you’re cycling on an indoor trainer, then you need this workout.

Remember: HIIT blocks work because of the lower intensity days in between.  Train smarter to go faster.

CHOCOLATE LOVE

With Valentine’s Day just around the corner, why not treat that special athlete in your life to chocolate that they’ll really appreciate?

You already know that UCAN products provide champion triathletes like Katie Zafares with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

But don’t forget that their bars, gels and drink mixes come in a wide variety of delicious flavors that will satisfy any chocolate lover… while fueling their longest training and racing efforts.

As always, readers of TriathlonWire receive 15% off of all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

EASIER LEAN

If we eat continually throughout the day, our body’s fat-making engine never turns off.

After each meal, our pancreas produces insulin.  This drives the absorption of sugars from the bloodstream into our tissues, but it also signals excess sugars to be stored as fat.

The latest research suggests that we need more than 2 hours between feeds to activate our fat-burning mechanism.

It turns out that the popular advice of frequent and continual snacking actually contributes to fat gain.  If you want to become leaner, don’t eat between meals. 

BETTER MOVEMENT FOR SPEED

If you move poorly, you’ll perform poorly.  If you lack range of motion, you’ll swim, bike and run inefficiently.

If you’re stiff and tight, then you must learn to move better while away from triathlon.  This could be a dynamic warm-up routine or regular yoga, but commit to a consistent movement practice for dramatic improvements in your performance.

Check out these 3 suggested exercises that will help get you started.  Designed to improve mobility, activation and strength, they’re straightforward and easy to fit into even the busiest days.

Focus on movement fundamentals, and you’ll be on your way to building the foundation of a healthy and high-performance body.

QUICK HIITS:

  • Stretchin’ It
    There’s a reason why this is called the World’s Greatest Stretch.  Start by using this routine as a means of improving your hamstring, thoracic and hip flexor mobility.  Then, once you’ve grown accustomed to the movement sequence, make it part of your pre-workout warmup.
  • Crawl of Fame
    Enjoy Bob Babbitt’s entertaining interview with triathlon icons Kathleen McCartney and Julie Moss, 4 decades (to the day) after their dramatic IRONMAN finish.  Had it not been for Julie’s crawl to the finish line, and ABC’s coverage of this incredible race, triathlon most certainly would have taken a different trajectory.