IN THIS EDITION…

  • 5 strategies for boosting bike performance
  • When to schedule your strength training
  • 7 insights for faster IRONMAN swimming
  • Claim your guaranteed Challenge Roth entry
  • 15 ways to test your FTP

TEST TIME

With the new year of triathlon just beginning, now is the ideal time to recalibrate your swim, bike and run thresholds.

Coach Dave Schell describes 15 standard and alternative tests for measuring your functional threshold power (FTP).

With so many options, there’s no excuse not to remeasure FTP every 4-6 weeks.  Doing so will ensure you’re training at the appropriate intensities and allows you to track your progress.

SWIM SMARTER

Coach Rob Wilby presents 7 insights that will transform your swimming in time for this year’s 70.3 or IRONMAN.

He explains his step-by-step process for improving your technique before increasing volume.  Since swimming is a skill-based sport, it’s counterproductive to do long endurance sets before your technique is dialed in… Otherwise you’re just embedding bad habits.

Follow his advice for big gains in the water in the most efficient way possible.

BIKE BOOST

If you want to amplify the impact of your training, then consider these 5 science-backed strategies for boosting cycling performance from coach Jim Rutberg.

These are not shortcuts or hacks, but proven fundamentals that will deliver the adaptations you need.  Aim for incremental improvements in each area, and watch your progress soar.

FAST FOOD

Spring racing is just around the corner.  Stock up on UCAN drinks, gels and bars and – if you act fast – take advantage of Bundle Week for discounts of up to 30%.

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with smooth, long-lasting energy with no spikes and crashes associated with sugary gels and drinks.

UCAN provides sustained fuel and sharp mental focus with no stomach upset… even during your most demanding training sessions.

Now is the perfect time to load up on everything you need for the pre-season.  TriathlonWire readers get 15% off (or more!) by using this link.

ORDER OF STRENGTH

As triathletes, we want to build sport-specific aerobic capacity, so endurance work should be our priority.   This objective-based exercise sequencing ensures that our neural drive and glycogen stores are freshest when we swim, bike and run.

So when do we fit in strength training?

Former pro Brian Bozarth teaches us how to optimally schedule strength training sessions for peak performance, without interfering with our core triathlon workouts.

HEEL HELP

Physical therapist Maryke Louw explains 2 reasons why gentle exercise (not complete rest) helps reduce Achilles pain.

She also demonstrates 3 easy and effective exercises for treating a painful Achilles tendon, and which ones to avoid.

QUICK HIITS:

  • Frodeno Goes Mental
    Triathlon legend Jan Frodeno just launched his Frodeno Going Mental podcast.  Each installment explores themes of resilience, toughness and mental strength common to high performers.  Episode one features Alistar Brownlee.