IN THIS EDITION…

  • How to tailor strength training to your race distance
  • The 5 critical metrics of race performance
  • Is there really a post-exercise fueling window?
  • 7 factors that create great runs off the bike
  • Can cyclists strength train on the bike?

GREAT RUNS

What’s the secret to running well off the bike?  In this comprehensive guide, learn the 7 factors that dictate your triathlon run.

Discover the biggest predictor of success when running off the bike, and identify the common mistakes that prevent you from running your best.

POWER IN THE SADDLE

The time-crunched triathlete might be tempted to skip the gym.  Sports scientist Hannah Reynolds investigated whether effective strength training can take place while cycling.

It turns out that 2 types of high torque work can generate gains in strength and power, but the gym is the only environment where a cyclist’s force can be truly maximized.

Traditional weightlifting also promotes bone health, reduces injury risk, and improves functional capacity.  So don’t skip the gym.

KNOW YOUR NUMBERS

A successful IRONMAN race often comes down to knowing and managing for 5 critical metrics of performance.  

In this video coach Rob Wilby explains the importance of each of these numbers and identifies common mistakes that frequently lead age groupers astray.

Remember, your goal is not to execute a single heroic effort.  It’s to stitch together a properly fueled swim, bike, and run that doesn’t exceed your current capabilities.

3 SPOTS REMAIN

Just 3 spots remain at Craig “Crowie” Alexander’s 2026 Kona Triathlon Camp on August 16 – 21.

Hosted at the luxurious Mauna Lani Resort, athletes train side-by-side with this 3x Hawaii IRONMAN World Champ in triathlon’s most iconic destination.

The camp’s focus is on teaching critical skills vital for triathlon success, including how to optimize performance in the heat.  Designed for triathletes who want to unlock more speed, sessions are customized to the fitness and experience of each participant.

Make your no-risk reservation today.  It’s guaranteed to make you a faster triathlete.

STRENGTH FOR DISTANCE

Runners who are serious about strength training know that one size does not fit all. 

Coach Jeff Gaudette explains how to tailor your program to match your race distance and unlock the full potential of resistance training. Doing so will improve your running economy, speed, and injury resilience.

BIGGER WINDOW

For years we believed that eating within one hour after training would improve performance.  Miss this optimal fueling window and opportunities would be lost.

Recent research suggests this view of post-exercise fueling is oversimplified. In most cases, overall carbohydrate and protein consumption throughout the day is more important than hitting a narrow post-exercise window.

QUICK HIITS:

  • Aero Efficiency
    Stop wasting money and compromising race results by trying to replicate the bike setups of the pros.  For most of us, comfort and efficiency matter far more than maximum aero upgrades.
  • Easy Gains
    Performed one day after a hard effort, recovery runs are an important tool for developing your fitness.  Coach Thomas Watson describes the 5 true benefits of recovery runs and explains everything you need to execute them effectively.
  • He Came to Race
    In this insightful and heartfelt tribute, 6x IRONMAN world champ Mark Allen explains the lasting impact Dave Scott made on how we think about triathlon.