WHY CROWIE RUNS FASTER
Running off the bike is hard. Many of us are frustrated that our triathlon run splits are much slower than our open road race times.
The good news is that triathlon running is a learned skill that improves with practice and experience.
One of the best runners in our sport’s history is 3x Hawaii IRONMAN World Champion Craig “Crowie” Alexander. In his recent collaboration with TriWire, Crowie outlines his 5 tips for faster triathlon running.
WHAT A CATCH
If you’re still having trouble perfecting the front end of your freestyle, then this exercise by swim coach Brenton Ford just might do the trick.
Called the YMCA Drill, it helps you to lock-in the proper motor patterns required for an efficient stroke. It focuses on the 4 key stages of the catch and pull phase: the start (when you’re at full extension), the high elbow set, the Power Diamond, and the hand exit.
Regularly performing this YMCA Drill will embed the proper muscle memory that can be carried over into your swim sets. Get in the pool and give this a try… you’ll be thrilled with the results!.
BIKE GO BOOM
Why do the wheels come off for so many triathletes at about 120 km (or 75 mi) into the bike leg?
As is often the case, it boils down to the wrong training. Most triathletes perform at least one long, endurance ride each week. But steady-state efforts are not enough, since they only activate 20-30% of your muscle fibers.
So, if that’s how you’ve trained, then – at about 120 km – expect to fatigue, lose efficiency and slow down… drastically.
We can prevent this by reformatting our long rides. Even better, it doesn’t require more time in the saddle.
Learn 2 great methods for activating more muscle fibers on the bike to sustain performance for the entire 112 miles. After putting them into practice, you’ll soon be finishing your triathlons stronger than ever.
TRAIN WITH WHAT’S ON COURSE
We’ve all heard “nothing new on race day,” but how many of us really practice our race day nutrition with the same intensity as we expect at the event?
The best way to avoid mid-race nutritional disasters is to train with what will be served on course, preferably during race pace brick sessions.
Whatever combination of products you expect at the aid stations, you can pick them up at TheFeed.com. Hydration, energy, electrolytes… it’s all there. The prices are incredible, too!
Now there’s no excuse not to dial-in your perfect race day fueling plan, thanks to TheFeed.comt.
PACE ASSURANCE
Do you have a bulletproof strategy for nailing the run pace in your next triathlon? Or are you still approaching the run with guesswork and uncertainty?
If this is an issue, then you might want to review Taren Gesell’s proven process for determining and executing optimal triathlon run pacing.
First he recommends how to experiment with long runs and race day simulations to confidently determine your race pace.
Then he provides specific race day running strategies for popular triathlon distances.
This is a valuable resource for triathletes of all levels. After adopting these methods, you’ll race with more confidence and finally post faster results.
POLARIZED EXPRESS
Sports scientist Dr. Stephen Seiler is credited with coining the term “polarized training,” and in this interview with coach Dylan Johnson he provides a master class in how to make this powerful training strategy work for you.
Polarized training refers to a methodology in which you spend the vast majority of your sessions at an easy, comfortable pace… and the remaining time going extremely hard.
Seiler explains why effective endurance training comes down to 2 zones: a low stress zone and a high stress zone. The magic is in how you manage the intensity distribution to balance a lot of easy volume with some really hard efforts.
Best of all, Seiler describes the number one mistake that derails athletes from realizing the benefits of polarized training.
Polarized training works, and it’s also sustainable. You’ll love this conversation with one of the brightest minds in endurance sports.
QUICK HIITS:
- Watts & Speed
To go faster on the bike – especially in a non-drafting race – requires that you overcome a number of forces intent on slowing you down. Use this Power to Speed Calculator to accurately estimate your pace after plugging in all the key variables. See, you ARE good at science!
- Simple, Boring and Fast
Swim workouts don’t have to be complicated to be effective. Coach Clint Lien makes the case that simplicity is a powerful strategy for getting faster. Check out his 8-week swim progression and we think you’ll agree.
- Gain with Rest
Renowned running coach Steve Magness delivers a masterclass on recovery in this impressive Twitter thread. Entire books about recovery have been published that don’t offer as much comprehensive and actionable advice!
