IN THIS EDITION…

  • 4 Keys to better swim endurance
  • Mental mastery: Mark Allen’s secret to success
  • Transform your freestyle catch with this 1 drill
  • Sam Long’s 3 tips for faster cycling
  • Maximize fitness with the 4 R’s of recovery

LONG RIDE

Rising superstar Sam Long shares his 3 pro tips for improving your bike training.

You can read the text, but we suggest watching his video presentation.  Long impressively articulates his strategies and workouts for mastering the bike with just 3 rides per week.

UNLOCKED ENDURANCE

If you want to improve your swimming endurance, then you’ll need to spend more time in the water.  You’ll also want to make every swim session count.

These guidelines will explain how to increase training volume while avoiding injury.

Then, use these proven IRONMAN swim sets as templates to boost your speed and endurance.

FOUR R’s

To maximize your fitness, you must nail your recovery And, these days, it’s sometimes difficult to separate the myths from the science.

Performance dietician Alex Winnicki outlines his four R’s of recovery, a proven framework that balances training stress with rest and healing

FASTER TRIATHLON NOW

Returning to the site of his greatest wins, Craig “Crowie” Alexander is leading a training camp on Hawaii’s Big Island on March 9-14, 2025.

Hosted at the exclusive 5-star Mauna Lani Resort, you’ll experience one amazing week of training, personalized instruction and fun in triathlon’s most iconic destination… All at an unbelievably affordable price.

Don’t miss your chance to train side-by-side with this humble 3x Hawaii IRONMAN world champion and master coach.

Limited space remains, so book your spot today in Crowie’s Kona Training Camp by making a no-risk deposit!

HOLDING WATER

Are you making this one common mistake that prevents the execution of a proper high elbow catch?

Coach Brenton Ford describes how the initial path of your hand dictates the effectiveness of the entire pull.  He also demonstrates his number one drill for establishing the correct hand movement and elbow position.

Follow his advice to overcome this error in stroke mechanics, and you’ll instantly pull more water and swim faster.

GRIPPED

In this fascinating profile, 6x Hawaii IRONMAN world champion Mark Allen describes how mastering his inner voice helped propel him to his historic victories.

For Allen, a quiet mindset was a key component of his winning performances.

Adopt Allen’s perspectives for your upcoming season.  By doing so you’ll be better able to deal with the everchanging circumstances of a race, manage pain and calmly control your fears.

QUICK HIITS:

  • Virtual Shakeup
    ROUVY has acquired FulGaz from IRONMAN, and has become the official virtual cycling platform of IRONMAN, with the aim of challenging market leader Zwift.   Subscribers can ride realistic route simulations of the most popular full-distance and 70.3 bike courses. 
  • Homemade
    London-based nutrition company Bioniq has launched its Build Your Own program, allowing you to design your own hyper-personalized supplements.  The company claims that each custom formulation reflects the unique needs and preferences of its customers.
  • Choose Just 3
    Training is about identifying priorities.  To better understand the compromises that accompany your choices,  try Rob Mohr’s challenge to choose 3 iconic fitness milestones at the expense of 7 others.