• Why your 70.3 is slow
  • Are there really “recovery runs”?
  • 6 Weeks to faster freestyle
  • Appetite suppressing molecules


If you’re looking for a roadmap for improving your freestyle (or “crawl” as the Brits like to say), then this article is for you.

Coach John Wood has designed a swim intervention program that will deliver noticeable gains after 6 weeks. 

This is not a complete swim training plan.  It’s a progressive series of 2 workouts or drills per week that are added to your current program.  They  get you focused on key elements of your freestyle mechanics to strengthen your swimming foundation.

If you believe there’s a faster swimmer inside you but you’re not sure where to start, then give this a go… you have nothing to lose.


Coach Mikael Eriksson has identified 7 reasons why your IRONMAN 70.3 results aren’t improving.

Use this list of common mistakes to audit your own training program and identify areas that require refinement.

We especially appreciate his reminder that improvement does not occur in an even, linear fashion.  Use a proven, well-designed training plan, practice race scenarios often and master your race pace. Faster will follow.


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We often hear the term recovery run,” but is there such a thing And how does it differ from an easy aerobic run?  In this article coach Andrew Simmons provides clear answers.

Recovery runs are designed to accelerate your rebound from harder or longer sessions.  This active form of recovery loosens connective tissue, stimulates vasodilation for better blood flow and flushes muscles with oxygen.

Recovery runs are only 20-30 minutes in duration, usually at Zone 1 intensity.  If you’re currently training less than 24 miles per week, then they might actually be detrimental.  But, like most triathletes, your weekly mileage is probably higher and a recovery run will jumpstart your return to readiness.

Experiment with recovery runs, and you might discover that applying a small stress load after a demanding session produces real performance benefits.


If you’re trying to lose a little weight for better performance, then you might want to pay attention to your HIIT.  Recent research from Stanford University has confirmed that intense exercise stimulates the production of a molecule that suppresses appetite.

The compound is called lac-phe, and it’s a hybrid formed from lactate and phenyalanine.

Have you ever completed a tough interval session then had no appetite at dinner?  That’s the effect of lac-phe.  It’s estimated that the lac-phe pathway accounts for about 25% of the anti-obesity effects of exercise.


  • Electrifying!
    Seemingly out of nowhere, IRONMAN announced a massive new partnership with Vietnam-based EV manufacturer VinFast.  It feels like a good fit, and reminds us that IRONMAN is a truly global enterprise.