IN THIS EDITION…

  • 5 tips for faster open water swimming
  • The perfect 70.3 brick session
  • Road to a 10-hour IRONMAN
  • Avoid these 3 taper mistakes
  • Discover your best running cadence

TAPER TROUBLES

There are many ways to refine your pre-race taper, and maybe even more ways to get it wrong.

To arrive at the start line in an optimal state – both physically and mentally – avoid coach Jeff Gaudette’s 3 common tapering mistakes (and do this instead). 

The ideal taper is a balancing act between sharpening and resting.  Follow these tips and you’re likely to get it right.

PURPOSE-BUILT BRICK

Do you want to improve your 70.3 performance?  Then it’s time to incorporate workouts designed specifically for that race distance.

Coach Philip Hatzis offers up one of his favorite brick workouts for the demands of middle-distance racing.  It includes just the right combination of intensity and endurance required to achieve a breakthrough result.

ROAD TO 10 HOURS

In this classic article, coach Russell Cox shares his path to a sub-10-hour IRONMAN.  While everyone’s journey is different, there is plenty to learn here.

Nearly every week he averaged under 20 hours of training, divided among 4 sessions per discipline.  He optimized his training efficiency by defining the purpose of each workout. The bulk of his time was spent on the bike.

Despite a well-structured training program, like many of us, his race didn’t go according to plan.  However, thanks to his solid foundation, he gave himself a generous cushion for when things got tough in the latter half of the run, allowing him to ultimately achieve his goal.

TRAVEL LIKE A CHAMPION

If you’ve qualified for a championship triathlon – whether in Kona, Milwaukee, Nice or Lahti – then you know that success depends on attention to every detail.

You’ve obsessed over your training, equipment and nutrition… But what about your travel?

Experienced athletes know that a race can be ruined if a bike goes missing, an airline connection is missed or they get stuck in a noisy hotel.

For more than 35 years Premium Plus Sports Travel has provided all-in-one travel and logistics for triathletes who leave nothing to chance.   Check out their comprehensive travel packages to triathlon’s major events.

Athlete-based itineraries, onsite concierge services, gear rentals, and more… Book with Premium Plus Sports Travel for an optimal championship experience.

SPEED IN THE OPEN

Champion swimmer Adam Walker provides a fresh perspective on triathlon swimming in his video, 5 tips for better open water technique.

His take on body rotation, body position and balance are especially interesting for any triathlete who is searching for more speed.

Experiment with his advice during your next open water session to go faster and save energy.

TURNING THEM OVER

One proven way to log faster, more sustainable IRONMAN marathons – and reduce the risk of injury — is by increasing your running cadence… usually with a shorter, quicker stride.

Triathletes often display a relatively slow stride frequency after getting off the bike.  Combined with heel striking, this amplifies the pounding forces that transmit through the body with every step.

Research indicates that increasing turnover by 15% reduces the loading of hips and knees.

Learn how to gradually increase your stride rate with Allie Burdick’s drills for raising your running cadence.  As leg speed increases, you’ll likely reduce the impact on your body and improve your biomechanics.  Just what we need in the long run.

QUICK HIITS:

  • Taylor Made
    Just like pro cyclist and triathlete Cameron Wurf, IRONMAN 70.3 World Champion Taylor Knibb has become a 2-sport professional by signing with pro cycling team Trek-Segafredo.  Always somewhat of a cycling prodigy, she’ll be put to the test at this weekend’s USA Cycling National Championships in Knoxville.
  • Core Values
    A strong core is vital for triathlon, but core strength training needn’t be complicated.  Check out Dan Go’s 5 daily core exercises that will deliver improved performance and injury resistance.
  • Keeping Up With the Jones
    Join Mike Reilly in his wide-ranging conversation with Olympic medalist and multiple world champion and triathlon legend Michellie Jones.  Learn what drives her competitive fire and how she now channels that intensity into her coaching business and equestrian sports.