• How fast is your 70.3 age group?
  • 5 proven swim workouts
  • The best time to strength train
  • Alcohol & peak performance


Many of us enter the New Year with the intention of doing more strength training.  We know it will improve our overall triathlon performance, especially running off the bike.

But when should we squeeze it into our busy schedules?

This excellent video by Jason Fitzgerald spells it out.  Whether you’re new to lifting or are a veteran gym rat, Fitzgerald explains how and when to integrate strength training into your program. Choose either his “sandwiching” method or traditional lifting, based on your ability.

He recommends lifting just 2x per week, on the same days – and after – your toughest workouts.  In other words, make the hard days even harder.  This preserves your easy days to ensure adequate recovery.   Learn more about this method here.  After a couple weeks of dedicated bodywork, you’ll notice more fluency of movement, better coordination and overall improvement in strength.


Do you want to optimize your power-to-weight ratio?  Accelerate your recovery from hard efforts? Finally lose those last pesky 5 pounds before your “A” race?

Then consider the straightforward advice from Chris Carmichael: stop drinking alcohol.

Carmichael is no teetotaler.  He recognizes that a celebratory beer is often part of our athletic experience and drinks among friends are part of our social fabric.

However, alcohol has no nutritional value and inhibits the training effects we work so hard to achieve.  It lowers testosterone and raises cortisol; it disturbs sleep and disrupts glycogen replenishment.

So, if you’re committed to posting the best performance possible in next season’s key races, then consider how – or if – alcohol consumption fits into your objectives.


With so many different options, how can you choose the triathlon training method that’s right for you?

According to coach Doug MacLean, there is no single “right” way to train; it all depends on your personal circumstances.

For MacLean, training consistency is paramount.  You must have a plan that you can stick with month after month.  That means your program will reasonably accommodate the hours per week you have available for workouts… after prioritizing your family, your job and your sleep.

Learn more about MacLean’s perspective here and apply it to your life as a triathlete.  You’ll soon see improvements in both your performance and long-term health.


UCAN’s proprietary SuperStarch is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes typically associated with sugary gels and drinks.

We require steady energy throughout the day and sharp mental focus during the race.  That’s why champions like Olympic medalists like Katie Zaferes and Meb Keflezighi rely on UCAN to fuel their top performances.

As always, readers of TriathlonWire receive 15% off of all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today.


One priority of TriathlonWire readers in 2022 is to make your swim workouts more efficient.  In other words, fewer mindless long yards and more intentional sets.

Coach Craig Lewin wants to help.  He’s assembled 5 key swim workouts designed to make you faster in the open water.  Particularly for you solo swimmers, these well-designed sessions provide the variety and intensity needed to take your speed to the next level.

Lewin also offers a free 8-week triathlon swimming program for intermediate and advanced athletes.  What a great way to jumpstart your season!

70.3 GOALS

To improve your IRONMAN 70.3 results, it’s important to define challenging but attainable goals.  A great foundation for goal setting is to understand the performance standards within your age group.

For a better feel for this popular race distance, let’s look at MyTriWorld’s analysis of average age group finish times based on over 74,000 results in 2021.

Use this data to compare your splits to the averages and leading performances in your age group.  Then dive more deeply into your most recent swim, bike and run paces to see where improvements are most needed.


  • Action Jackson
    In 2021 Mike Reilly launched his Find Your Finish Line podcast.  It has quickly become an invaluable source of insights from top athletes and personalities in our sport.  In this edition American superstar Heather Jackson joins Mike to share some of the lessons she’s learned from her long career, and what she has planned for the future. Cue this up for your next long workout… You’re gonna love it!
  • Indoor Bricks
    If you live in a cold climate, then the thought of losing triathlon-specific skills during the winter months can be worrisome.  To help bridge the gap to springtime, spice up your off-season workouts with some indoor brick sessions.  They’re designed to build your aerobic base while keeping intensity in check, and reinforce the familiar feeling of moving from one discipline to the other.