IN THIS EDITION…
- Lunges to improve run speed
- 3 indoor bike training mistakes to avoid
- Secrets to pacing your tri run
- Strength training for open water
- Build endurance & speed for the IM bike
AVOID BIKE BLOW-UPS
Have you ever noticed that many IRONMAN triathletes noticeably slow down at about 120 km (74 mi) into the ride?
Adding more steady endurance rides to your training will not prevent this bike blowup. These long, slow rides typically activate only 20-30% of our muscles.
Instead we need to train more of our muscle to share the workload over more muscle fibers.
This is done through long rides that intentionally inject intervals of high power, low cadence work throughout the session.
Here’s how to design your long rides to avoid the infamous blowup at 120 km, plus other training tactics that will improve your speed and endurance over 112 miles.
Do you have a bulletproof strategy for nailing the run pace in your next triathlon? Or are you still approaching the run with guesswork and uncertainty?
If this is an issue, then you might want to review Taren Gesell’s proven process for determining and executing optimal triathlon run pacing.
First he suggests how to experiment in training to finetune your event pace, describing his long run and race day simulations.
Then he provides specific race day strategies for popular triathlon distances.
This is a valuable resource for triathletes of all levels. After adopting these methods, you’ll race with more confidence and enjoy more satisfying results.
LUNGE FOR THE RUN
Lunges are a fantastic strength training exercise for runners. Their single-leg motion puts your body slightly off-balance, forcing you to improve your stability.
Lunges have been shown to increase hamstring strength and running speed, in part by lengthening your stride. They’re also great for injury prevention, shoring up virtually all of the major muscles in your legs and glutes.
Check out these 10 variations of lunges specifically designed for runners. Performed twice per week, you should start feeling results after 12 sessions or less.
LET YOUR VOICE BE HEARD
Join the world’s largest triathlon research study (over 7,000 athletes have already participated).
This preseason investigation – conducted by our friends at TriDot – is designed to learn more about your 2022 race priorities and how you plan to train for your key events.
Best of all, most triathletes who complete this poll will qualify for 2 free months of optimized training.
Learn more and take this quick, 2-minute survey by clicking here…
Indoor cycling can be engaging and fun, but don’t squander your limited off-season training time with too much of a good thing.
In this article pro cycling coach Arkadiusz Kogut describes 3 common indoor training mistakes, and how to avoid them.
We especially appreciate his recommendations on how many hours per week you should spend on the indoor trainer versus other training modalities.
He also includes 2 effective workouts that you can implement that will immediately raise your game.
OPEN WATER STRENGTH
Can we specifically design a strength training program to aid your open water swimming? Coach Evan Morrison thinks so.
What we like most about this training plan is that it’s simple and sustainable.
It focuses on compound movements involving bodyweight and free weights, and aims to build strength (not mass).
Surprisingly straightforward, this program takes just three 30-minute sessions per week, and promises positive results after just 6 weeks. Now’s the perfect time to give it a try.
- Milk It
Milk receives plenty of negative publicity but is one of the most natural and complete foods available. Read about the pros, cons and myths that make this such a frothy topic. You might find yourself reintroducing milk into your sports nutrition mix.
- Under Pressure
Read Dan Empfield’s treatise on the latest science behind choosing the best tire pressure. Learn why the days of pumping to 120 psi are over, and why modern race wheels perform best when they’re not rock hard (especially tubeless tires on hookless rims).
One of the most successful short-course triathletes of all time, Jonny Brownlee does most of his talking on the racecourse. That’s why we’re looking forward to watching this Super League Triathlon documentary about this talented triathlete from Leeds who has quietly collected gold, silver and bronze Olympic medals.