IN THIS EDITION…
- 6 marathon workouts that lift your pace
- Hasten your recovery with carbohydrate timing
- 3 freestyle sets that translate to faster racing
- Sam Long’s views on volume vs. intensity
- How to lock in your ideal bike race pace
SWEETSPOT SPEED
Have you thought about how your bike training translates into race pace?
Remember: your ultimate goal is to get off the bike then nail your fastest possible run.
In this comprehensive article Taren Gesell explores how to determine your optimal cycling race pace. He also provides tips on how to flawlessly execute your bike pacing strategy during the event.
CARBED RECOVERY
Multiple days of demanding training rely on effective recovery fueled by bulletproof nutrition.
Coach Jacob Velasco explains how to hasten your recovery with carbohydrate timing and maintain high quality training day after day.
POOL PICKUPS
To swim faster in an IRONMAN, you’ll need to develop more speed over shorter distances. Increasing your top end speed will raise your pace at all intensities, and provide that “extra gear” when you need it.
Before your next endurance swim, try these 3 faster sets. Performing speedwork while fresh will help reinforce proper technique and efficient energy expenditure.
ZOOT x IRONMAN
Founded in Kona in 1983, Zoot is the original triathlon brand. Today it’s the global leader in multisports apparel, producing the world’s most technologically-advanced and complete product line for triathletes.
To celebrate its new global partnership with IRONMAN, Zoot is redefining triathlonwear with its exclusive IRONMAN Collection.
Designed to amplify performance, the IRONMAN Collection will elevate your most demanding training and racing.
Experience its cutting-edge technology, style and comfort... Upgrade to the Zoot IRONMAN Collection today.
LONG’S SHOT
US pro Sam Long shares his philosophy on training volume versus intensity.
According to the Big Unit, you can partially shortcut the need for big volume by carefully increasing intensity. The trick is to know what load you can handle.
However, his opinion on what you can – and can’t — achieve with just 10 hours per week of training might have you reevaluating your goals.
6 FOR 26
If you’re only logging long, steady miles while preparing for your next marathon, then you’ll never reach your potential.
Incorporate Andrew Simmons’ 6 speed-based marathon workouts into your build-up, and you’ll produce a faster race.
QUICK HIITS:
- Triathletes Have Spoken
After surveying over 48,000 participants, IRONMAN announced its 2024 Athletes’ Choice Awards. See which events came out on top, as judged by the athletes who raced in them.
- Horses for Courses
Thanks to this new app, you can quickly identify the fastest bike in Zwift for any course and athlete. Choosing the right bike matters. For example, on the popular Tempus Fugit route, the optimal equipment can save you about 1:30 min compared to standard gear.
- Plates and Stacks
Here’s a thorough explanation of why certain running shoes are banned from competition. Officials are concerned with stack height and the configuration of midsole plates. Then, see if your favorite racing flats are on the latest prohibited shoe list.
