THEY FINALLY GELLED
Our friends at UCAN have formulated their patented SuperStarch fuel into a long-awaited gel. It still delivers the slow-release carbs to steady your blood sugar but is easier to consume during a race. TriWire readers get 15% off… Check out the details below.
9 TIPS TO FIX THE FADE
Are you a great second half runner or are you simply surviving to the line?
There’s no better feeling than finishing your triathlon strong. Improve the final phase of your race by trying these 9 tactics outlined by coach Greg McMillan.
He delivers specifics on how to increase run power, fuel appropriately and manage discomfort. Start by incorporating these into your training, then testing them in tune-up races. Soon you’ll be passing other athletes instead of fading to the finish!
DON’T CRAMP MY STYLE
In a study of 2600 triathletes, 67% reported to have suffered from muscle cramps. Cramping is prevalent among endurance athletes, but why?
Asker Jeukendrup investigates the causes of cramping. While commonly associated with electrolyte depletion and dehydration in warm weather, cramping can also occur from increased muscle fatigue after prolonged contraction where the nervous system loses control over the muscles.
Since they’re so unpredictable, it’s notoriously difficult to study exercise-associated cramps and as a result treatments range from laboratory formulations to family home remedies. However, in the fight against cramps, a triathlete’s best defense might be better conditioning. That means training in similar conditions and durations as are expected during a race.
ECONOMY OF STRENGTH
We frequently discuss the benefits strength training provides endurance athletes, but we rarely address its impact on the economy of your performance.
It turns out that it’s not about how much oxygen you can consume (measured by VO2 Max), but how effectively you use that oxygen. The triathlete with the lower oxygen consumption at a given power or speed will be more successful, because a lower VO2 value means a lower energy cost and less fatigue.
What’s that have to do with strength?
Strength training improves your economy. It recruits more muscle fibers and enhances neuromuscular function. Learn more about how this affects your running and cycling in this fascinating article by Landry Bobo. Then go to the gym!
YOU NEED AN EDGE
Great news! You can now get the proven UCAN SuperStarch fuel in a long-awaited gel called UCAN Edge. This proprietary formulation has 70 calories, 19 grams of carbs, zero sugar and 55 mg of sodium and provides sustained energy hour after hour.
Its delicious orange flavor is not too sweet, and its medium consistency goes down easily… even when you’re performing at high levels.
Best of all, there’s no stomach distress or blood sugar spikes, even after hourly consumption during an entire long distance race. Favored by Meb Keflezighi, Sara Hall and Tim O’Donnell, now you can join Generation UCAN – and save 15% off of all UCAN purchases by using this link.
With the summer racing season upon us, higher temperatures further complicate the challenge of effectively managing our hydration, electrolytes and caloric needs.
Thousands of races have been ruined by GI distress as a result of eating and drinking too much. A common question among triathletes: Should you drink water or a sports drink while training and racing?
Coach Jeff Gaudette provides guidance on what to drink before, during and after exercise. He also explains the problems caused by consuming too much sugar. His key takeaway: by varying what you drink at specific times, you’ll improve your performance and recovery.
FREQUENCY BEATS INTENSITY
In his thought-provoking essay, renowned coach Steve Magness explores “How hard should our workouts be?” and makes the case for why consistency is the secret to long-term success.
Although our most vivid memories might be of those occasional epic efforts, it’s the regular mundane sessions that matter most.
Learning to show up and execute every day has the greatest positive impact on our performance. So, how hard should we train? Vigorously enough to stress the body, but not so hard that we can’t repeat our workouts day in and day out.
Routine frequency… that’s the secret.
- Lionel and Mike
Why not invite Lionel Sanders along on your next long training session by listening to the latest episode of the Find Your Finish Line podcast? Host Mike Reilly sits down with the Canadian sensation for a revealing and motivating conversation. It will definitely make your workout go a little faster!
- Cardio or Weights
Award winning author Alex Hutchinson tackles numerous commonly held beliefs in his fun and informative book, Which Comes First, Cardio or Weights? Hutchinson dispels many exercise myths and his science-based revelations will make you a better athlete.
- 100 in 100
Triathlon is a sport of superlatives, but the achievement of James Lawrence — the Iron Cowboy — really caught our attention. On June 8 he completed 100 full-distance triathlons in 100 consecutive days. That’s a record that will probably stand for quite awhile.