IN THIS EDITION…
- A 3-week plan to return to swimming
- What proteins are best?
- Why Zone 2 training is so powerful
- How to increase run mileage without injury
- Progressive adjustments for faster freestyle
Do you want to make improvements to your freestyle stroke but you’re not sure where to start? Then check out this video from coach Brenton Ford as he walks you through a progression of adjustments that will shave seconds off your 100s.
He begins by demonstrating the profound effect head position has on the height of your hips and legs. He also provides tips on controlling rotation to perfect your breathing patterns.
One of our favorites: how optimizing your shoulder position relative to your cheek can significantly improve a high elbow set in your catch. This is great stuff!
Spend a little time with this video and begin introducing these small stroke modifications into your next sessions. It won’t be long before you’re swimming incrementally faster.
A major challenge all long distance triathletes face is how to stay injury-free when increasing run mileage.
For physical therapist Dr. Carol Passarelli, the work begins in the weight room. She places particular emphasis on the back, core and hips to condition the body to the repeated impact of hitting the ground when running.
She also fortifies the ankles, which take a beating as mileage goes up.
Finally she explains why plyometrics are one of the best ways to decrease the risk of run-related injuries… If performed properly.
Integrate her routine just twice a week, and you’ll be able to absorb and adapt to the demands of higher run mileage.
LOWER INTENSITY, HIGHER FTP
We’re often told that training at lower intensities delivers more benefits than pushing hard, and finally coach Landry Bobo explains why.
We want workouts that deliver the greatest benefit at the lowest physiological cost. High intensity interval training is a powerful tool but demands longer recovery. It can also easily be overdone…With HIIT, more is not necessarily better!
In contrast, low-intensity workouts can be performed day after day with little risk of overtraining. Pro cyclists have known this for years.
At the cellular level, prolonged low-intensity training promotes aerobic adaptations that include the creation of more mitochondria which, in turn, can increase FTP.
A time-tested way to increase cycling fitness is to devote more time to training in Zone 2. As coach Bobo says, although it seems contradictory, training slower can help you go faster.
NO MORE SPIKES & CRASHES
UCAN’s proprietary SuperStarch (now called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.
UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.
Best of all, the flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.
Triathletes require steady energy and sharp mental focus throughout the race day. That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their performances.
As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link. Check out their complete line of drinks, energy bars and snacks today!
RETURN IN 3 WEEKS
Let’s face it: there’s no easy way to return to swim fitness after an extended hiatus from the pool. Unfortunately many of us are facing this very situation now as we emerge from our off-season.
Co-authors of Triathlon Swimming, Emma-Kate Lidbury and Gerry Rodrigues can help. Their 3-week plan to ease back into swim fitness provides the ideal blueprint for getting back up-to-speed as efficiently as possible.
One key to this program is to swim just 3 times per week. Three times a week for three weeks has been repeatedly proven to stimulate the desired adaptations while minimizing the risk of injury.
Best of all, these highly regarded coaches outline how to structure each of your weekly workouts. Do yourself a favor, eliminate the guesswork and get swimming!
Desired adaptations from training – like the rate at which we synthesize muscle protein – are impacted by the quality of our dietary protein.
Therefore it makes sense that athletes are interested in which protein is “best” and are plant proteins equal to animal proteins for muscle growth and maintenance?
Dr. Oliver Witard explains that the quality of protein is determined by 3 variables: its content of essential amino acids (EAAs), its bioavailability and its leucine content.
Based on these criteria, proteins derived from dairy and beef have been shown to be more effective than plant proteins for post-exercise muscle synthesis. However vegetarians will be relieved to learn there are promising data related to alternative plant proteins that suggest they can be nearly as effective.
Read more for an in-depth discussion of this topic, and to learn where your favorite proteins fall in the spectrum.
- Speaking Our Language
Endurance training terminology can get confusing. That’s why you’ll love this chart that compares the most common training zone models in one clear graphic. Now you can execute your training with more precision and confidence.
- Tri in the Metaverse
Thanks to the partnership between Super League and World Triathlon, the first-ever Triathlon eSports World Champions will be crowned in 2023. Here’s a taste of this exciting and immersive racing experience.