IN THIS EDITION…
- Perfecting Your Swim Kick
- 4 Supplements for Better Endurance
- Stronger Runs with Stronger Hips
- 2 Post-Workout Recovery Windows
- Your Ultimate Marathon Plan
2 RECOVERY WINDOWS
The timing of your post-workout nutrition is critical for optimizing the gains from your training.
You’ve already heard about the importance of refueling within 30 minutes after a prolonged workout or race. Here you only need 100 to 300 calories, ideally at a 3:1 or 4:1 carbohydrate to protein ratio.
But did you also know that there’s an equally vital second nutritional window that occurs within one to three hours after that workout?
Coach Allie Burdick discusses how to benefit from both of these refueling periods and offers suggestions on the best food choices for each.
By incorporating this advice into your routine, you’ll recover from your hard efforts faster.
ULTIMATE MARATHON PLAN
In this uncommonly comprehensive guide, coach Greg McMillan outlines his process for preparing for a marathon.
He begins by listing his 4 factors for marathon success. Learn why he emphasizes mental toughness, a stress-tested race day nutrition plan, intentional course-specific pacing and leg durability.
McMillan goes on to describe 7 elements you must include in your marathon plan. Include these in your race roadmap, and you’ll be well on your way to a successful day.
The best marathon strategy builds your strength, fitness and speed, while keeping you healthy and motivated throughout the process. This guide provides exceptional value by covering all those topics plus linking to various other resources.
YOUR TRIATHLON KICK
Often just an afterthought, your freestyle kick is a critical element of a well-coordinated stroke.
You don’t want to kick too hard, due to the coming ride and run. However, you do want to make sure that your kick is contributing to the speed and efficiency of your swim.
In this video coach Brenton Ford explains the importance of both upward and downward pressure of your kicks. This helps generate hip rotation and core engagement.
Watch accomplished distance swimmers move through the water, and you might be surprised by how gently and slowly they kick, while maintaining impressive speed.
UNLOCK BETTER PERFORMANCE
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The secret to UCAN Edge is SuperStarch, its proprietary low-glycemic, complex carbohydrate that has changed the way triathletes train and race. It provides athletes with steady, long-lasting energy without the blood sugar spikes and crashes associated with typical sweet sports nutrition products.
Validated in multiple clinical trials and used by pro triathletes and Olympic marathoners worldwide, UCAN is proven to be a smarter way to fuel.
For a very limited time TriathlonWire readers receive a whopping 25% off by using this link. Offer good only through Wednesday, March 2, so grab yours now.
STRONG HIPS, STRONG RUN
To be a healthy and functional runner, you need strong, mobile and stable hip muscles.
Runners with strong hips have better running mechanics and efficiency. They generate more power, suffer from fewer injuries and even have a longer stride.
Unfortunately sitting all day at work, combined with hours on the bike, contribute to tight hip flexorsand compromised mobility.
In this article coach Sarah Scozzaro describes and demonstrates 6 exercises that you should perform 3 times per week. Doing so will improve your gait and make you a faster runner.
4 SUPPLEMENTS FOR ENDURANCE
Can dietary supplements actually enhance triathlon performance?
It turns out that 4 well-researched supplements offer a 1% – 3% improvement in overall endurance training adaptations.
They include buffering agents, dietary nitrates, caffeine and certain antioxidants.
Learn about how each of these supplements works and how you can add them to your nutrition regimen for better results.
- One Hour Workouts
Being short on time doesn’t mean that you can’t get in some good training. Coach Rob Manning offers three 1-hour cycling workouts that deliver maximum benefits in just 60 minutes. Choose between over/under intervals, two by twenties or VO2 HIIT… with just one hour you’ll find an option that fits into your training program.
- Back in the Deep End
Coach Clint Lien provides useful tips on how to rebuild swim fitness and return to the pool. You’ll find this especially helpful if you’ve had an extended hiatus from your swim training.
- Iron Slot Machine
Roger Little will be 82 years old when he racks his bike on the Kona pier this October. In the past four decades Little has completed over 400 triathlons, including 40 IRONMANs. Perseverance, dedication, tenacity… Roger Little truly personifies the triathlon life.