IN THIS EDITION…
- How much faster are shaved legs?
- 7 benefits of plyometrics for distance runners
- Why you should consider shorter crank arms
- Best tri bike shoes of 2024
- How to hold & pull more water
CATCH, LOCK & ROLL
A technically efficient pull is one of the most critical skills to learn in freestyle. It allows you to generate more power, move more water and swim faster.
In this article and accompanying video, coaches Fares Ksebati and Chris Bryan break down the key elements of the freestyle pull. They explain why timing your body rotation with your pull is the secret to holding and moving the maximum amount of water.
Their concept of catch, lock and roll might be “aha moment” you need for your next swimming breakthrough.
ARM’S LENGTH
If you follow pro cycling, you know that more and more riders are adopting shorter crank arms. This modification should also be considered by triathletes looking for marginal gains.
Taren Gesell describes why transitioning to shorter crank arms is one of the best ways to lower and narrow your frontal profile, without compromising power and comfort.
Dropping down to 165mm crank length (or even shorter) opens the hip angle, reduces lower back pressure and helps achieve a flatter back. All of which translates into speed at less effort.
SWIM FASTER, FASTER
Build strength, endurance and technique for faster triathlon swimming with FINIS training accessories.
Consider the Tempo Trainer Pro. This popular device guides you to an ideal stroke rate and helps smooth your power curve for more speed and efficiency.
Triathletes love FINIS strapless Floating Agility Paddles and the Freestyler Paddles (that’s why Dave Scott has both in his gear bag).
Perfect your pre-race warm-up with a set of Slide Dryland Cords. They mimic the entire swim stroke cycle with consistent resistance throughout the pull.
Best of all TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout.
SMOOTH IS FAST
Join Lionel Sanders as he conducts an experiment in the wind tunnel to find out if shaved arms and legs provide any meaningful aerodynamic benefits.
Along the way, discover what he found to be his fastest helmet, and whether or not calf sleeves are worth the hassle.
ALL HOPPED UP
Plyometrics, as part of a well-rounded strength training program, offer 7 benefits for endurance runners and triathletes.
Plyometrics typically involve a series of explosive hops, skips and jumps with just body weight. Performed regularly over 8 to 12 weeks, they will reduce ground contact time and enhance running economy, which translates into lower oxygen consumption at a given speed.
Performed just 2 or 3 times per week, these 3 deceptively simple plyometric exercises will improve your overall running performance.
QUICK HIITS:
- Could He Compete?
Recent rumors suggest Kristian Blummenfelt is close to signing a 3-year contract to ride for Team Jayco-AlUla in the pro cycling peloton. Pipe dream, or could Big Blu be the next Cam Wurf?
- Tri Bike Treads
Triathlon bike shoes are designed to be quick to put on, dry from the inside and be worn barefoot. Plus they must be stiff and responsive. Here are 2024’s top-rated tri bike shoes.
- Watts More
Looking for a few extra watts on the bike? Then tackle these 4 cycling-specific exercises, designed specifically to develop more time trialing power. Let’s lift!
