IN THIS EDITION…
- 15 workouts of the pros
- 5 common strength training mistakes
- Zwift for IRONMAN training
- 3% improvement in 4 weeks
- Finding your best half marathon pace
Do you have a roadmap to improve your performance by 3%? In other words, how can you lower your 12-hour IRONMAN time to 11:40?
Joe Friel believes you can achieve that magnitude of improvement (and more) by fine-tuning only a handful of workouts per month.
The trick is to precisely dial-in the length and intensity of your intervals, to deliberately suit your target race distance.
Too many triathletes approach interval training in a haphazard manner, never reaching their potential. Follow Friel’s proven interval templates to re-energize your training and get more satisfaction from your racing.
HOW THE PROS DO IT
We all want to learn from the best. By studying favorite workouts of the pros, we glean insights that can catalyze improvements in our own performances.
Check out the dryland breathing exercises of super-swimmer Andy Potts, or the challenging swim set by Kona course record holder Jan Sibbersen.
Daniela Ryf’s indoor bike trainer session will put you in the hurt locker, and IRONMAN legend Chrissie Wellington shares her weekly brick session that will take you to the next level.
This article presents a collection of 15 innovative workouts from the world’s best triathletes. You don’t want to miss it!
NAIL YOUR HALF-MARATHON
Optimal half marathon pace lies somewhere between your anaerobic and aerobic thresholds. That’s what makes it such a satisfying race… and why it can be so challenging to find your ideal speed.
In this comprehensive article coach Greg McMillan outlines out his 5 steps for nailing your half marathon pace.
He explains how to determine a realistic race pace based on your current fitness, and then how to use this target speed for goal pace workouts. McMillan even shares 3 of his favorite workouts designed for this popular race distance.
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BUILDING IRON ON ZWIFT
Transform your Zwift subscription from a video game into a bona fide training tool with John Levison’s guide to how pros use Zwift to prep for long distance racing.
Predictably elite athletes love Zwift for interval training. Being able to fully focus on their indoor efforts delivers maximal benefit from the platform. Using the ERG Mode enables the software to control your output, ensuring that target watts are maintained.
Zwift sessions are also effective for learning to hold an aero body position for extended periods, which will translate into faster racing next season.
While you don’t want to ride exclusively on Zwift, the efficiency, focus and safety offered by indoor training will help you continue to progress through the winter months.
LIFTING FOR ENDURANCE
Congratulations! You’ve begun the new year by getting into the weight room on a regular basis.
To be sure you’re getting the most from your gym work, be sure to avoid these 5 strength training mistakes made by endurance athletes.
According to strength coach Charlie Reid, all too often triathletes don’t lift heavy enough. Lifting heavy weights stimulates more muscle activation, which you’ll appreciate late in a race.
Learn how to safely introduce heavier lifting into your routine, along with 4 other common errors, in this excellent article on strength training for triathletes.
Enjoy the analytical musings of 6x IRONMAN World Champion Mark Allen on why he believes the men will shatter the 7-hour barrier in next summer’s Sub7 exhibition.
- Light Reading
Too often the latest science seems inaccessible to average athletes. In his book Scientific Training for Endurance Athletes, Dr. Philip Skiba explains how to improve your swimming, cycling and running by understanding how the human body responds to physical work.
- Go Strapless
Pro triathlete Ben Kanute offers a simple swim drill he often practices during the off-season. It builds lat strength and improves hand entry. Give it a try during your next pool session.