IN THIS EDITION…

  • Managing your ideal 70.3 race pace
  • 3 bike intervals for more speed & power
  • 2 main reasons runners get injured
  • Why we bonk early in a race… and how to avoid it
  • 4 common freestyle hand entry mistakes

HANDY

Hand entry is crucial in freestyle swimming because it directly influences the catch and pull phases, impacting overall speed and stroke efficiency.

The slightest mistake can cause biomechanical inefficiencies and even shoulder injury.

Check out these 4 common hand entry mistakes that slow you down, and how to correct them.

INTERVALS RIGHT

Nothing improves cycling speed like power-based intervals.

They’re so effective because they achieve precise physiological adaptations when performed at the correct intensities.

Coach Frank Overton reviews the 3 most popular types of cycling intervals and explains how and when to do them for maximum benefit.

THAT HURT

To become a faster runner, we must avoid injury.  Unfortunately 79% of runners get injured each year.  Ouch.

Jeff Gaudette reveals the 2 primary reasons runners get hurt and shares his strategies on how to avoid them. 

Follow his advice and you’ll steadily progress to faster performances.

YOUR KONA CRIB

Everyone knows that accommodations in Kailua-Kona are painfully expensive during IRONMAN Race Week but – thanks to our special relationship with the Pacific 19 Hotel – you can score a prime room for up to 30% off.

This recently renovated property is located on-course on Palani Hill within easy walking distance to the pier, expo and restaurants.

It also offers secure parking, an on-site bike mechanic, laundry services and pool.  Pacific 19 is the perfect base for triathletes and their guests.

Use this link to go to straight the booking page and secure your discount with promo code TRIWIRE.  This property sells out fast, so act now!

HUNGER FLAT

Have you ever bonked early in a race and wondered why?

Pre-race jitters cause the release of adrenaline and stress hormones, making your body consume carbohydrates at an elevated rate… even before the gun goes off.

Follow Renee Eastman’s 4 tips for conserving carbs, and you’ll be better fueled during your next triathlon.

PACE TO RACE

In another exceptional article Gordo Byrn outlines his process for determining the ideal 70.3 pace.

By using data from a real-life event, he shares his thinking and tactics as he advanced through the race.

He goes especially deep on how to establish and manage intensity during the run.  If you’re ready to race – and not just participate – then this is a must-read.

QUICK HIITS:

  • The Norwegian Way
    What (if anything) is so special about the Norwegian 4×4 workout?  Is it the best way to improve VO2max?  Beth Skwarecki demystifies this popular interval session and explains how to schedule them into your training.