Running faster off the bike is the holy grail for triathletes, but many are frustrated that their triathlon run splits are nowhere near their open road race times.  The good news is that this is a learned skill that improves with practice and experience.

In this revealing conversation with 5x World Champion Craig Alexander, Crowie outlines his 5 tips for faster triathlon running.

He talks about the importance of run-specific strength training (by running hills and consistent gym work), and also explains what he focuses on during brick sessions (and how to structure them).

Check out the entire California Triathlon podcast to learn more about Crowie, or jump straight to the run tips.  Finally, if you prefer a free downloadable PDF that you can refer to in the future, you can get that here.


For whatever reason, if you can’t get into the water as much as you’d like, then you’ll want to bookmark this page.

The folks at MySwimPro have compiled a comprehensive resource on how to make the most of your dryland training, which includes swimming specific routines for strength, mobility and injury prevention.

No pool? No excuses!  This will give you everything you need to keep your swim training on track.


In this fascinating article coach David Roche reviews research that examined the types of runs associated with top performance among 85 elite male long distance runners.

The conclusions drawn from this study are glaringly clear: Long easy runs had the highest correlation with performance.  Easy running builds capillary density, aids in recovery and lays the foundation for more intense workouts.

The research also explains the importance of tempo runs (for more experienced athletes), and why shorter interval sessions are more valuable than longer intervals.

The key takeaway: Lots of aerobic volume + just enough intensity = high performance.


FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a confident, faster and more efficient triathlon swimmer.

If you’re stuck indoors, then check out their Slide Dryland Trainer stretch cords.  Its clever design provides constant (not variable) resistance throughout the swim stroke cycle.  Use it to maintain freestyle tone now, then take it with you for pre-event warmup when we finally get back to racing.

FINIS created the center-mount snorkel in 1995 and their newest iteration – the Speed Stability Snorkel – is comfortable and stable.  Triathletes can use a snorkel with fins to focus on body position and pull technique.

Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE20 at checkout.


Now is the perfect time to determine where you stand in your bike training, and an FTP test will provide you with an honest baseline.

Historically FTP tests have been debilitating and time consuming, usually based on the traditional 20-minute max power effort. But, thanks to the convenience and accuracy of Zwift, calculating your FTP is easier than ever.

In this video Triathlon Taren takes you through his experience with the Zwift Ramp Test, while explaining why it’s so useful and when to do it.

He also explains how to use your FTP data to dial-in your ideal race pace.  This is a practical post that you don’t want to miss.


Triathletes with good balance move faster and more efficiently.  Strong, well-trained muscles react more quickly to signals from the brain.

Unsurprisingly balance (like strength) diminishes with age.  That’s why strength training is so important, especially among triathletes over the age of 40.

To improve your balance, start with your core strength.  Maintaining a solid upright posture — especially when fatigued during the run — keeps your center or gravity where it belongs.

Age-related loss of foot strength also undermines your balance by creating an unstable platform.  You’ve seen the “Ironman Shuffle”, usually exhibited by older athletes; it’s usually due to a lack of strength in both the foot and the core.

Improving your balance isn’t complicated, and takes only a few minutes a day.  Check out these effective exercises that will improve your balance and deliver more speed.


  • Super League is Back
    While we await the return of outdoor racing, Super League Triathlon has announced two new pro events this spring.  We think the SLT format is the best triathlon for TV, and we’re psyched to see more of it.
  • Stunt Triathlon
    We first read about it on the newswires, breathlessly promising superhuman performances over classic triathlon distances by 4 of our sport’s superstars.  Then Brad Culp rained on the parade, contending why these triathletes have no chance to break the mythical 7 and 8 hour barriers (even under hacked optimal conditions).  Stay tuned… more froth to come!
  • February Challenges
    The Ironman Virtual Club just launched a new series of month-long challenges to keep you active and motivated for the next 30 days.  Anything to keep us engaged while training indoors for just a little longer!