IN THIS EDITION…

  • Train with Crowie in North Carolina
  • What is VI and why does it matter?
  • Blueprint for optimizing carb absorption
  • How to prepare for hot races
  • 4 elements of proper freestyle hand alignment

BETTER ALIGNED

Swim straighter and you’ll swim faster… which is critical in the open water.

Join coach Paul Newsome as he presents a master class on hand alignment in freestyle.  He details the key elements of proper alignment and explains how to systematically make the modifications required to prevent crossing over and snaking.

Learn how to use the javelin drill to refine all 4 aspects of alignment, and set yourself up for a superior catch.

LEARN YOUR RATIOS

If you’re determined to optimize your carbohydrate intake this season, then you’ll want to read the recommendations of Asker Jeukendrup.

He describes how the rate of absorption is usually the limiting factor in delivering carbs to the muscles.  But by combining different types of carbs (like glucose with fructose), you can increase absorption by almost 50%.

For most athletes the optimal glucose-to-fructose ratio changes as the amount of total carbs ingested goes up.

Follow Jeukendrup’s suggestions on how to dial-in and test your tolerance for higher amounts of carbs to fuel your best race ever.

STEADY PEDAL

For long course triathletes, a smooth ride is usually rewarded with a faster run.  Conversely, too many Zone 4 spikes on the bike can be a silent killer of run performance.

That’s why coach Noel Bonk emphasizes the importance of understanding your Variability Index (VI), which is a reflection of bike pacing effectiveness.  Measured by your power meter, a VI close to 1.0 suggests a well-paced and disciplined ride.

Terrain, weather and pedaling style all affect VI.  By minimizing spikes in power, you’ll preserve glycogen, “burn fewer matches” and increase the probability of a strong run.

GOIN’ TO CAROLINA

Reserve your spot to join 5x triathlon world champion Craig “Crowie” Alexander when he returns to host his US training camp this April.

Based at the beautiful First Bourn training estate in North Carolina, this camp provides a week of personalized instruction guaranteed to make you a faster triathlete.

The curriculum emphasizes critical triathlon skills for athletes of all levels. Improve your climbing power and descending skills, receive one-on-one swim analysis and master Crowie’s favorite brick workouts.

You’ll train side-by-side with Crowie, enjoy incomparable amenities, and receive a personal phone consultation from Craig prior to your trip.

TriathlonWire readers save $50 off camp tuition with coupon code TRIWIRE50 when registering.  Enroll today in this incomparable training experience!

FORGOTTEN ZONE

We’re often warned about the dangers of going “kinda hard” too often.  Is this the dreaded grey zone, or do sweet spot workouts make important contributions to our fitness?

In this ultimate guide to Zone 3 training, the experts at INSCYD contend that carefully deployed Zone 3 efforts are critical to a well-rounded training program.

Zone 3 sessions improve metabolic flexibility.  They also provide the ideal combination of intensity and volume, while minimizing recovery time.

By understanding the benefits – and risks – of Zone 3 training, you can apply them to supercharge your current training plan.

NEED FOR HEAT

To properly prepare to race in the heat, you must train in the heat.

Enjoy James Witts’ inside look at Lucy Charles-Barclay’s heat acclimation strategy that ultimately led to her victory in Kona.

The main goal of heat training is to increase blood plasma volume and sweat rate, which leads to better cooling and lower heart rate.

Learn some of the science and tricks that increase the probability of a good performance in your next hot race… when others around you are wilting.

QUICK HIITS:

  • Get Off the Brakes
    One of the most common mistakes make by emerging swimmers is over-reaching on the entry, which often results in the “palm brake.”  Improve the angle of your hand, and watch your swim splits immediately get faster.