IN THIS EDITION…
- 3 secrets to finding your freestyle rhythm
- Reschedule strength training for faster runs
- 5 tips for increasing your cycling FTP
- The disproportionate importance of a good run
- 7 cues for better downhill running
BUILD THE BIKE
Being in tune with your functional threshold power (FTP) is a great way to track cycling fitness.
Knowing your FTP is also critical for managing pace and intensity on race day, and keeping your effort within the ideal range that will set you up for an optimal run.
Coach Nick Esser shares 5 ways to improve your FTP, which will lead to faster rides in your next triathlon.
FEEL THE RHYTHM
You might have heard that rhythm is the secret to faster freestyle.
In this video Brenton Ford describes 3 elements of the stroke that contribute to establishing a natural rhythm and provides a simple drill that will help you put them all together.
Follow his advice and you’ll stop overthinking your mechanics and find yourself flowing through the water.
IT’S ALL DOWNHILL
Does downhill running make you nervous, or do you view it as an opportunity to dominate the competition?
Running downhill can be very demanding if you haven’t already dialed in efficient biomechanics.
To help master this skill, Greg McMillan offers 7 specific cues for better downhill running. Experiment with them before your next race to find the form that’s fastest and most economical for you.
FASTER TRIATHLON… GUARANTEED
Advance your triathlon skills in leaps and bounds during an immersive week of multisport training led by 5x world champion and IRONMAN U Master Coach Craig “Crowie” Alexander.
Don’t miss your opportunity to join Crowie at the First Bourn training estate in the Blue Ridge Mountains of Virginia on April 27 to May 3 for an experience guaranteed to make you faster.
You’ll train side-by-side with Crowie and his staff, working on the fitness and critical skills that translate into faster race performances.
Space is very limited, so book your spot today by making a no-risk deposit!
SCHEDULED STRENGTH
Is your strength training killing your running performance? If so, it might simply be a matter of timing.
Coach Josh Rosner wants you to conduct your weightlifting on the same days as your hard runs. By stacking your hard sessions, you’ll maximize recovery time.
Learn more about how to apply this proven scheduling hack into your program.
RUN FOR DOUGH
To underscore the importance of a good run to your overall IRONMAN time, look no further than Thorsten Radde’s fascinating analysis of the top historical performers in Kona.
His calculations clearly show that better runners win most of the time. No world championship winner has ever posted a run time that was not among the top ten best runs of the day.
Kona and other races don’t favor athletes who bike too hard at the expense of their run. How will you apply this insight to your own training?
QUICK HIITS:
- Free Lance
Leading coach Lance Watson, who guided Simon Whitfield to Olympic Gold and many other elites to top results, provides a master class in triathlon training in this wide-ranging interview with Mikael Eriksson on the Scientific Triathlon podcast.
- Fair Fight
In 2023 RaceRanger revolutionized how drafting is policed for pro triathletes. Now this groundbreaking technology will be introduced to age groupers at Challenge Wānaka. We hope this will help improve fairness on the bike course while providing better live tracking for spectators.
- Funny Footwear
Technological developments continue in the performance footwear market, highlighted by the introduction of the VING carbon-plated sandal worn by Barnabas Kiplimo enroute to his victory at the Khon Kaen Marathon. Those who prefer something more leisurely can don HOKA’s new technical dress shoe called the Speed Loafer.