IN THIS EDITION…
- 5 tips for faster open water swims
- Managing your indoor & outdoor FTPs
- 2-part framework for off-season running
- The only 70.3 that offers KQ
- 3 ways to find freestyle rhythm
RETURN TO RUNNING
As we near the end of the off-season, it’s time to get more intentional about our running.
Coach Rob Watson offers a 2-part framework that gently builds your aerobic base and improves your running economy.
This accumulation of low-intensity miles and run-specific strength training will fortify you for the season ahead.
RHYTHMIC FEELINGS
One of the secrets to swimming faster is finding your rhythm. Brenton Ford presents 3 ways to establish better rhythm in your freestyle.
He describes the impact of stroke velocity, the nuances of rotation and why focusing on a “3/4 catch-up” can help you finally identify the rhythmic feeling that’s critical for faster freestyle.
INVEST IN YOUR SPEED
Jumpstart your 2026 season with Craig Alexander’s Kona Triathlon Camp hosted at the Big Island’s luxurious Mauna Lani Resort on March 8-13, 2026.
The camp’s focus is on teaching you critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.
Athletes will train side-by-side with the 3x Hawaii IRONMAN World Champion, including cycling on the famous Queen K Highway, running in the Natural Energy Lab and swimming in the warm waters of Kailua Bay.
This will sell out, so make your no-risk reservation today. It’s guaranteed to make you a faster triathlete.
OPEN RATE
Did you know you can significantly improve your open water swimming by optimizing your stroke rate?
Coach Suzie Ryan explains how adjusting your strokes-per-minute can help you swim faster, conserve energy and overcome rough water.
She also offers 5 tips for finding and enhancing your ideal stroke rate.
IN VS. OUT
If you train on Zwift or any other indoor cycling platform, then be aware that your indoor FTP is usually different from your outdoor FTP. These benchmarks can vary by up to 30% and, for most cyclists, their outdoor power is higher.
Learn the 3 reasons why indoor FTP is usually lower and how to use this information to better manage your training zones.
QUICK HIITS:
- Secret Path to the Pier
Looking to qualify for Kona? Then consider the IRONMAN 70.3 Hawaii, the only half-distance race that offers slots to the Big Show.
- Perfect Practice
Coach Clint Lien outlines the 5 characteristics of deliberate practice. Apply them to your swimming – or when learning any new skill – to accelerate progress.
- Guiding Principles
Let’s kick off the New Year with 25 lessons on peak performance by Steve Magness. There are some incredibly wise and practical nuggets here that you should adopt as your own.
