IN THIS EDITION…
- 12 laws of effective triathlon training
- 3 critical freestyle drills
- The myth and reality of marginal gain
- 5 proven variations of the long run
- Who are the fastest triathletes in your age group?
LONG VARIATIONS
Success in an IRONMAN marathon does not come from repeatedly performing steady-paced long runs. It requires mixing long run formats to prepare your body and mind for the specific demands of race day.
Coach Greg McMillan reveals his 5 proven variations of marathon training long runs that provide the fitness and resilience needed for a breakthrough performance.
12 LAWS OF TRI
The best training week isn’t your hardest, it’s your most repeatable.
To optimize your weekly program coach Rob Wilby outlines his 12 rules of effective IRONMAN training.
Included in his framework are the 4 key weekly sessions that deliver 80% of your fitness, and his Monday recovery strategy that locks in your adaptations.
FUEL YOUR ENGINE
UCAN has the unique ability to deliver energy while keeping glucose levels steady, which helps prevent bonks and blood sugar crashes.
Unlike sugar-based fuels, which can pull water into your gut and cause cramping, UCAN requires minimal water to digest while it fuels peak performance without stomach discomfort.
Restock your sports nutrition with UCAN drinks, gels and bars today. TriathlonWire readers save 15% by using this link.
START WITH 3
If you’re not consistently using swim drills in your training, then you’re depriving yourself of powerful tools for improvement.
In this video former pro Mark Threlfall makes the case for 3 freestyle drills all triathletes need. His thorough demonstrations of how to perform each are uncommonly good, and he clearly explains why these drills are particularly relevant to you.
MARGINAL MYTH
Marginal gains, the concept of a 1% daily improvement, were popularized by the Team Sky pro cycling squad.
Unfortunately, they don’t reflect how human performance actually works.
Psychologist Mark Lane-Holbert explores the mythology and real benefits of marginal gains. He explains how to harness the marginal gains mindset to build a sustainable training practice that delivers meaningful improvement over time.
QUICK HIITS:
- Fast for Their Age
Find the fastest IRONMAN athletes in your age group with this powerful (and slightly addictive) search tool generously provided by coach Russell Cox. Now you know your target.
- Skip the Test?
Commonly practiced by pros, is lactate testing worth it for age group triathletes? James LeBaigue investigates the benefits and challenges of lactate testing to help determine if now is the right time for you to adopt this tool.
- A New Standard
In a dominant wire-to-wire victory at Challenge Roth, the Flying Frenchman Sam Laidlow rewrote the record books for full-distance triathlon. His 7:21:04 winning time fires a shot across Blummenfelt’s bow and sets up a race for the ages in Kona this October.
