IN THIS EDITION…
- 3 types of threshold runs
- Better foam rolling for performance
- Hot weather racing strategy
- Best-ever high elbow set
- Smoother effort for faster rides
SMOOTH IS FAST
During the IRONMAN bike, variable efforts are more fatiguing than a steady energy expenditure. According to coach Matt Russ, that’s why the best triathletes find their pacing groove, and stay in it.
In this article Russ describes why a power meter is your most valuable tool for getting your bike pace just right.
He explains how a power meter can guide you to feather your efforts to ensure the smoothest, most efficient and fastest performance possible.
ACROSS THE THRESHOLD
To become a faster triathlon runner, you’ll need to improve your threshold.
But did you know there are 3 thresholds to address, and 3 types of tempo runs to raise them?
After teaching you the basics, Coach Jeff Gaudette describes how to plan and perform anaerobic, lactate and aerobic threshold workouts. He also provides sample sessions to help get you started.
Performing these threshold intervals – at their optimal intensities — is one of the best ways to increase your running performance. By raising these thresholds, you can race farther and faster more comfortably.
In his unique and enlightening essay, Dan Empfield explores why freestyle is not intuitive (and what you can do about it).
Not only is his article incredibly useful, but he provides a link to the best breakdown of the high elbow catch we’ve ever seen. Study and practice this!
Swimming requires nuanced technical knowledge combined with the capacity to perform proper motor patterns. For most triathletes, that’s why the most effective training combines drills that teach good habits, with increasingly longer sets in which you try to maintain correct form.
As Dan says: we swim, we rest, we swim again. We’re unable to execute proper technique for a long distance, until we’ve established the required strength and mobility.
BACK IN THE POOL
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a confident, faster and more efficient triathlon swimmer.
For pre-race warmups when you’re not allowed in the water, check out their Slide Dryland Trainer stretch cords. Its clever design provides constant (not variable) resistance throughout the swim stroke cycle.
FINIS created the center-mount snorkel in 1995 and their newest iteration – the Speed Stability Snorkel – is comfortable and stable. Triathletes can use a snorkel with fins to refine the perfect head position and pull technique.
Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout!
Heat is the enemy of peak triathlon performance. Use this 3-part guide to constructing your personal hot weather race strategy.
In part 1, learn proven ways on how to prepare for the heat. Keep in mind that acclimatization can take 14 days, so plan accordingly. Not surprisingly, attention to your hydration is paramount.
Then apply this preparation to your performance. Understand the negative impact heat has on your gut, and design a race-day plan for ingesting calories and fluid.
Finally, don’t neglect recovery! Implement proper post-exercise protocols in hot weather and you’ll be ready for your next workout or event sooner than ever.
By having a plan for heat and practicing your strategy for racing in the heat, you’ll arrive at your next triathlon with a competitive advantage.
Here’s a comprehensive follow-along video on how to properly foam roll your lower body, presented by mobility specialist Angela Tieri.
From hips to shins (and many hard-to-reach tight and tender areas in between), this routine creates therapeutic cross-friction within the muscles and fascia.
Perform your foam rolling before and after runs, and whenever your legs are feeling worked. It will make you feel fresher in no time… Guaranteed!
- Saddle Up
If you’re seeking a bit more comfort for your undercarriage during long rides in the aero position, then this round-up of the latest tri saddles might be just what you need.
- Lotta Eyeballs
Super League Triathlon reports that 21.7 million viewers tuned in to watch its 3 Arena Games broadcasts. Billed as the first esports championship series for triathlon, it suggests that triathlon can actually be a spectator sport.
- Coffee’s for Closers
Recent research suggests that caffeine can provide a 3% increase in performance. Check out these exciting facts about triathletes’ favorite drug.