IN THIS EDITION…
- Learn how to better grip the water
- 3 science-backed exercises for faster running
- How to calculate race day carb consumption
- 4 ways to improve running durability
- 5 reasons why you need long, slow rides
RESIST TO PERSIST
Sometimes called the fourth pillar of endurance performance, fatigue resistance joins VO2max, lactate threshold and economy as a key indicator of success.
For triathletes, bolstering fatigue resistance is particularly important during the run. Improving your durability will delay pace decline that occurs late in the race.
Coach Laura Norris offers 4 ways to improve your running durability. Weave these into your training to minimize your slowdown in the final phases of your next triathlon.
STOP THE SLIP
As master coach Paul Newsome explains, faster freestyle isn’t about muscling through the water, it’s about grip and timing.
If you’re working hard but still lack pace, then review his 3 insights for improving your catch, glide and hold. Master these skills and you’ll finally be swimming smarter, not harder.
LAW OF LONG
Although time-crunched triathletes obsess over wringing the most fitness from their constrained training schedules, don’t overlook the unique value of extra-long bike sessions.
James Witts reveals the 5 compelling physiological benefits of low intensity, long duration rides.
FAST FASHION
Founded in Kona in 1983, Zoot is the original triathlon brand. Today it’s the global leader in multisports apparel.
Zoot’s vast array of styles includes the exclusive IRONMAN Collection and its stunning Crowie Signature Line that celebrates their collaboration with multi-time world champion Craig Alexander.
Elevate your performance and style by upgrading to Zoot… and be sure to use coupon code TRIWIRE for 15% off your purchase.
CALIBRATING CARBS
The limiting factor in carbohydrate utilization is how well it’s absorbed by the muscles. And – by combining glucose and fructose – carb absorption is 50% higher than glucose alone.
What’s the ideal ratio of glucose to fructose? It depends.
By accounting for the length of the race and your performance intensity, sports nutritionist Asker Jeukendrup shares his method for calculating the ideal carb ratio for an effective fueling plan.
WINNERS & LOSERS
If you’re investing time into strength training, then you’d better be sure you’re sufficiently activating the right muscles.
Sports physiotherapist Brodie Sharpe introduces 3 overlooked exercises with 80%+ muscle fiber recruitment that actually help you run faster. He also shames 3 popular exercises that are real duds.
QUICK HIITS:
- Your Better Half
Put the finishing touch on your 70.3 preparation with these 4 speed workouts for the half marathon.
- Speed Merchants
Pro triathletes are biking faster than ever. In this captivating video, check out the amazing speed of triathlon’s fastest cyclists, past and present.
- Thank You, Anne
After a remarkable 15-year pro career, phenom Anne Haug announced her retirement. Known for her dominant running, her legacy includes the Kona run course record of 2:48:23, #1 PTO rankings in 2022 and 2023, and an eye-watering 74% podium rate.
