IN THIS EDITION…
- Science throws cold water on ice baths
- 10 Swim drills for your off-season
- Decreasing intervals get better results
- Why your run needs more quad strength
- Pulse your protein intake
DESCEND THE LADDER
Cyclists and runners employ descending ladder interval workouts because they seem to elicit the best results without feeling too hard.
During this type of session, each successive effort is shorter in duration than the last, but all are performed at a similarly high intensity. In other words, you begin with longer intervals when your anaerobic capacity is relatively high, and gradually shorten the intervals as you get depleted.
Alex Hutchinson examines the science behind why these workouts are so effective. Spoiler alert: it’s about accumulating time above your “critical speed,” stimulating an acute recovery response and generating impressive gains in fitness.
PROTEIN PULSING
What’s the best nutritional strategy for high calorie-burning endurance athletes to fuel the vital function of building and repairing muscle without gaining excess weight?
According to sports nutritionist Dr. James Morehen, the answer is protein pulsing. This method optimizes the dosage and timing of daily protein intake to ensure you’re getting enough protein when you need it most.
So how much protein should we be eating? A good starting point is 1.6 gm of protein per kg of bodyweight. Then divide that total daily amount into mulitple dosages of 35-40gm each and consume them throughout the day.
For you Masters athletes, recent research suggests that those over 60 years of age require 40% more protein than their younger competitors.
Learn more about how protein pulsing enhances your muscle synthesis in this enlightening episode of the Wise Athletes podcast.
10 DRILLS FOR OFF-SEASON
For those in the Northern Hemisphere, it’s the off-season. With your swimming volume and intensity dialed back, it’s the perfect time to slow down and focus on your swim technique.
Remember: even the smallest improvements can result in significant performance enhancements when racing.
Coach John Wood presents 10 pool drills essential for triathletes. These exercises focus on areas that are typically problematic for adult swimmers. They may be performed in isolation or combined to help correct the flaws unique to your stroke.
Dedicate time to your stroke mechanics now and have fun with these drills. It will pay dividends as your sessions ramp up in the spring.
TRAIN IN SPAIN
It’s time to put those New Year’s resolutions into action and take steps to becoming a faster triathlete in 2023.
There’s no better way to jumpstart your season than by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his spring training camp in Mallorca, Spain on March 11-18, 2023.
Tailored for triathletes of all levels, it’s guaranteed to be a fun week of incredible training, technical instruction and informative workshops. Thanks to Crowie’s welcoming personality, you’ll learn his insights on nutrition, strength & conditioning, bike fit, race tactics and much more.
Discover why Mallorca is a multisport training mecca in this once-in-a-lifetime triathlon experience. Click here for more details and to reserve your spot… You don’t want to miss this opportunity to train with a legend and raise your game.
ICE COLD TRUTH
A post-exercise ice bath has been popularized by countless athletes, from professionals to amateurs, claiming it enhances their recovery process.
But cooling the body after a workout also reduces muscle temperature and blood flow, which has an acute negative effect on muscle repair.
In a landmark study, researchers tested the impact of cold water immersion, and discovered that a frigid dip impairs muscle protein synthesis by up to 20%. More concerning, this down-regulation can last for up to 5 hours following the ice bath.
If you’re frequently taking a cold plunge, it might be time to rethink this chilly recovery modality.
RUNNER’S QUADS
Do distance runners need to strengthen their quadriceps, or are their frequent running sessions enough?
It turns out that – at an 8:00 min per mile pace – 35% of the forward force is generated from your quads. So it should come as no surprise that quad strengthening exercises have been shown to increase speed.
You can enhance your quadriceps by performing these 3 exercises.
The first isolates the quad to quickly build strength. The second and third are compound movements that strengthen the quadriceps and adjacent muscles in the leg, which help prevent injury and improve running economy.
QUICK HIITS:
- How to Hold On
Who doesn’t want to save 8 watts… for free? Well, you can, simply by holding your aerobars properly. Review this interesting data collected and analyzed by AeroCoach, then get a better grip for more speed.
- More EVF
Check out these 2 awesome drills by SwimLifeGuru that promote a high elbow catch and prevent crossing over or pulling too wide. All you need is a pull buoy and fins.
- Under an Hour
If you’re pinched for time but still need to ride, then you’ll love Jim Rutberg’s 3 indoor cycling workouts under 1 hour. Speed intervals, over-unders, power intervals… You’ll find what you need for efficient and effective indoor training.
