IN THIS EDITION…
- Easing back into swimming
- Fastest tire pressures
- Should triathletes blood test?
- Don’t neglect weight training
- Roadmap to faster half marathons
Triathletes, do not neglect traditional weightlifting if you’re serious about getting faster.
Dr. Martin Bonnevie-Svendsen makes the case that lifting heavy weights has been repeatedly proven to increase performance in endurance athletes.
In this research-backed article he examines the beneficial effects of traditional resistance training for endurance athletes.
His description of maximal strength training studies involving age group cyclists is convincing. Their improvements in watts per kilo, cycling economy and time to exhaustion were impressive.
If you’re limited for time, then lift something heavy. Strength training provides a well-documented performance enhancing and injury preventative effect.
Do you have an IRONMAN 70.3 on the calendar this year? Then check out this no-nonsense roadmap for running your best half marathon by the experts at The Run Experience that will ensure you finish strong.
They address three important objectives for superior half marathon performance: deepening your aerobic base, judiciously practicing race pace, and building top-end speed.
For each they provide tips, insights and workouts that will help make you faster and avoid injury.
BACK IN THE WATER
If you’ve taken an extended break from swimming but now you’re ready to get back into the water, then coach Sergio Borges can help.
In this post he offers 5 proven tips for easing back into the pool.
According to Borges, frequent shorter sessions are better than long intervals. Try to string together 3 to 4 sessions per week, even if each is less than one hour long. During these sessions, focus on short intervals while maintaining proper form.
Your swim endurance will quickly improve, and you’ll be reinforcing good stroke mechanics in every workout.
LAST CHANCE FOR OCEANSIDE 70.3
Don’t miss your last chance to snag an entry into the SOLD OUT IRONMAN 70.3 Oceanside.
Scheduled for Saturday, April 1, this is the perfect race to kick off your 2023 season. A wetsuit swim within the protected harbor; a rolling bike course through scenic Camp Pendleton; and a forgiving run along the stunning waterfront… It’s no wonder why this is one of the most coveted race bibs on the IRONMAN circuit!
Fortunately you can still secure your entry by joining the Challenged Athletes Foundation Team Operation Rebound. Your participation helps service members heal through sports, getting them from the frontline to the finish line.
In addition to a race number, Team Operation Rebound members get access to an early start swim wave and receive a cool VIP benefits package.
To see the entire list of benefits, and choose your preferred way to participate (you have 4 options), visit the CAF Team Operation Rebound page.
But don’t delay! Second chances don’t last forever. The deadline to confirm your VIP entry is February 15 (or when entries sell out).
You’ve probably noticed the numerous promotions for blood testing services designed especially for athletes. But is blood testing a viable strategy for amateur triathletes to fine-tune their training and nutrition?
According to coach Phil White, blood testing can be useful… if you know what markers to measure.
First, endurance athletes should understand their iron levels. A vital component of oxygen-carrying hemoglogin, getting a clear picture of your iron status is surprisingly complex and blood tests can help.
Blood tests can also be useful for avoiding deficiencies of certain vitamins that are often depleted in athletes, and can help us manage our blood glucose levels.
Learn more about how frequently and what to test, and what to do if any of your metrics are outside the norms.
Tire pressure is one of the most important factors affecting bike performance.
For years cyclists rode on tires inflated to 120 psi, which turns out to be fundamentally wrong.
Recently lower pressures have proven to be significantly faster, and this is validated by an increasing number of pro cycling teams that now ride low-pressure setups.
But how low should you go?
In this video, GCN conducted a series of real-world tests during which they only varied the tire pressure. Check out what they discovered and learn how you can use this information to increase your speed on the bike… probably by letting some air out!
- Dodging the Draft
After we first reported on it back in 2021, the RaceRanger drafting detection system finally made its race debut at the Tauranga Half Triathlon last weekend. Tested on 24 bikes in the pro field, its small devices displayed warning lights if a rider entered the predetermined draft zone. Although refinements to the technology are still required, the athlete feedback was overwhelmingly positive. Perhaps coincidentally, no drafting penalties were issued.
- HRV 101
Heart Rate Variability (HRV) tracking can quantify stress and be useful for balancing your training load, but understanding it can be complicated. HRV4Training helps solve that with the first-ever validated mobile app that measures HRV without a sensor, combined with a truly informative, science-based blog.
POC Sports has launched its Propel eyewear, designed to sit closer to the face and guide air away from a rider’s ears. POC claims that the glasses reduce drag and realize a watt savings in the “low single digits” when riding at 40kph. Truly marginal gains.