IN THIS EDITION…
- Why masters athletes fuel differently
- Cycling variability index: your key to success
- Crowie’s 5 tips for running off the bike
- How Dan Plews set the IRONMAN record
RUN, DON’T WALK
Even the best pure runners often find themselves forced to walk during a triathlon. They discover one of the painful truths of our sport: triathlon running is different.
Triathlon running is a learned skill. To help shorten your learning curve, 5x world champion Craig “Crowie” Alexander offers his 5 top tips for running faster off the bike.
Eliminate the frustration of walking, and finish your next race stronger than ever, with Crowie’s battle-tested advice.
SMOOTH OPERATOR
Your cycling Variability Index (VI) is a measure of the smoothness of your power output and could be the key to achieving a breakthrough in your next race. It’s calculated by dividing your normalized power by your average power.
As a triathlete who must get off the bike and run well, steady is fast. Your goal is to avoid large spikes of power to keep your VI as close to 1.0 as possible.
Coach Maria Simone offers tips on how to develop a smoother application of power to avoid large fluctuations. A lower VI reflects efficient energy management, and will help produce a stronger and faster finish.
UP, PERISCOPE
When FINIS introduced the first swimmer’s snorkel, it revolutionized how coaches taught stroke technique. Today it’s required gear for triathletes committed to refining their freestyle.
By eliminating the distraction of rotating to breathe, the snorkel allows swimmers to focus on their rhythm, body position and alignment.
Every triathlete should have the FINIS Stability Speed Snorkel in their transition bag, and drill with it regularly.
As a TriathlonWire reader, get 20% off your purchase of the FINIS Snorkel and other world class swimming accessories by using coupon code TRIWIRE at checkout!
WINNING NUMBERS
You probably won’t post a sub 9-hour IRONMAN, but by studying the training strategies of the world’s top age group triathletes you can elevate your next performance.
In this rare glimpse behind the curtain, Dr. Dan Plews shares details of his 28-week preparation that led to an IRONMAN age group record.
Notice that his highest training load occurred early. Also note that 75% of his training intensity was below LT1, to promote fat burning.
This is a goldmine of training insights for the serious IRONMAN triathlete.
MASTERS FUELING
We don’t need to be reminded that triathlon performance drops as we age.
Sports nutritionist Elizabeth Inpyn examines four areas of age-related physiological decline that can be mitigated through changes in our nutrition.
She also recommends two important supplements to consider for improved health and performance for masters triathletes.
The key takeaway: our nutritional needs are dynamic and must evolve as we get older.
QUICK HIITS:
- Changing Gears
During a race, your swim pace is never steady. Coach Andrew Sheaff explains how to train for the surges and variable swimming speeds you’ll encounter in your next triathlon.
- Far Too Long
It’s commonly believed that 165mm crank arms are only for short cyclists, but that thinking might be wrong. Learn why triathletes of all heights should consider using shorter crank arms for more comfort, power and speed.
- 3 Stages
If you’re looking for a fresh competition format, then consider the top-rated Triton 3-day triathlon stage race in Portimao, Portugal on October 27-29. With three race distances plus relays to choose from, there’s something for everyone.
