FAST BEFORE FAR

After extensive analysis, the coaches at TriDot have constructed a science-based case for why you should adopt a “fast before far and strong before long” training strategy.

They’ve identified five reasons why you should build speed and strength first, before adding distance.  It’s a shift away from simply improving endurance to a more intentional performance-based focus on stamina (which also eliminates junk miles).

Of course, this approach is contrary to typical plans that emphasize long base-building phases of steady Zone 2 work.  Instead they advocate for a balanced mix of high intensity intervals and low intensity recovery from the very beginning.   Learn more about their POV to see if this quality-over-quantity method can work for you.

TIME BEST SPENT

Where should you prioritize your training time to get the best results? Should you focus on the swim, bike or run?

In this insightful video, Taren Gesell outlines a process for determining where your time is best spent for getting faster.  He calls it Moneyball for triathlon.

According to Gesell, cycling prowess is the best predictor of fast performances in non-drafting long distance races.  In other words, there’s more to be gained by improving your cycling speed.

Of course, each athlete is different, so he presents guidelines to help shape your priorities.  This is a compelling video well worth the view, and will help improve your training efficiency.

IS IRON IN YOU?

Triathlons come in all sizes, but survey after survey confirm that completing the full IRONMAN distance is the goal of most triathletes.

For those who aspire to their first IRONMAN, NYX Endurance co-founder and coach Alison Freemanhas created a useful flowchart to help you decide if you’re ready.

Answer her 8 questions to determine if you have the experience, time, mindset and support to succeed over our sport’s most iconic distance.

FUELING IN THE HEAT

Fueling for your triathlon is challenging, but it’s even more complex when competing in extreme heat.

Whether dealing with tropical Kona conditions like Tim O’Donnell or planning for the heat and humidity of Tokyo like US National Team superstar Katie Zaferes, top athletes rely on UCAN to fuel their podium performances.  It provides long-lasting energy without stomach distress, or the spikes and blood sugar crashes associated with sugary sports foods.

UCAN’s patented SuperStarch® delivers a steady-release of carbohydrates without sugar or stimulants, allowing you to avoid GI disasters on race day… especially when dealing with the heat stress of summertime events.

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!

GLUTES TO THE MAX

Fast, sustained running – especially in the latter stages of a marathon – depends on the gluteus maximus and gluteus medius.  These two muscles work together to stabilize the hips, absorb shock and generate power.

The glutes don’t “turn off”, but they can atrophy due to a sedentary lifestyle or lack of strength training.  This weakness diminishes our running economy, robs us of performance and increases the chance of injury.

PT Emma Vaillancourt recommends these 6 glute exercises, performed two or three times weekly.  Studies indicate that we can see a 4.6% improvement in running economy by implementing a strength program for the glutes.

HOT COMPETITION

Blistering temperatures are cooking triathletes this summer. If you’re aiming for a good performance, then you need intentional training strategies to ensure that your body makes the adaptations required to compete in extreme heat.

Fortunately there’s been plenty of scientific research on how to prepare for events in hot, humid conditions. This thorough review of current heat alleviation strategies provides actionable tips for triathletes, detailing how to manage heat stress.

Particularly fascinating is how athletes can include post-exercise heat sessions (from a sauna or hot tub) to help achieve optimal heat adaptation. Learn more about this and other techniques to help you prep for your next hot race.

QUICK HIITS:

  • Triathlon Swimming
    One of the world’s most accomplished open water coaches, Gerry Rodrigues knows a thing or two about triathlon swimming.  In his book Triathlon Swimming: Master Open Water, he shares his techniques and workouts to build your skills and confidence for more successful racing.
  • Baked Idaho
    Dangerous triple-digit temperatures at IRONMAN Coeur d’Alene resulted in a 27% DNF rate… one of the highest ever.  Nonetheless Sam Long and Carrie Lester posted course records enroute to their wins.  After this Idaho furnace, Kona will feel temperate.
  • Way to Go, Chris!
    Chris Nikic, the first person with Down syndrome to complete an IRONMAN, will be honored with the Jimmy V Award for Perseverance at The ESPYS on July 10. He finished IRONMAN Florida last November in just under 17 hours.