IN THIS EDITION…

  • 15 swim drills ranked for effectiveness
  • How to avoid running injury by rotating shoes
  • 27 track workouts for marathoners of all abilities
  • How to calculate your carbs per hour
  • 5 aero mistakes killing your bike speed

AERRORS

In the latest installment in his excellent series on faster IRONMAN racing, Rob Wilby reveals the 5 most common aerodynamic mistakes that kill bike speed.

Use it as a checklist before your next race (and pay particular attention to tip #3, which deals with training the neck, shoulders & core to hold your aero position for longer).

A LITTLE SPICE

Nothing improves your marathon like a little speedwork stacked on top of a solid aerobic base.

But what workouts are best?  It all depends on your current miles run per week and overall training experience.

To help choose your ideal track sets, coach Luke Humphrey outlines a variety of workouts suited to runners of all speeds.  

DUMB DRILLS

Trying to choose the right swim drill to improve your freestyle technique can feel overwhelming.

In this video, coach Fares Ksebati ranks 15 of the best (and worst) swim drills for their effectiveness.

You might be surprised to learn which drills are overrated, and then focus on those that are truly essential for better swimming performance.

LAST CALL

Level up your triathlon skills by attending this immersive multisport training camp led by 3x Hawaii World Champion and IRONMAN U Master Coach Craig “Crowie” Alexander.

Don’t miss your opportunity to join Crowie at the First Bourn training property in Virginia’s Blue Ridge Mountains on August 10-14, 2025.  It’s guaranteed to make you faster.

You’ll train side-by-side with Crowie, working on the fitness and critical skills that translate into faster race performances.

Just a few spots remain, so act fast!  Learn more and book your spot today by making a no-risk deposit.

SHOE SWAP

If you’re running more than 20 miles per week, then you can significantly avoid injury by rotating your shoes during training. 

Doing so alters the stresses on your body and disrupts the chronic, repetitive loading that often leads to a problem.

Learn why physical therapist Jay Dicharry prefers a 3-shoe quiver for optimal running health.

TOPPING THE TANK

How much carbohydrate should you consume to perform at your best?  It’s complicated.

Many variables affect the answer, but it helps to start with exercise duration and expected intensity.

In this comprehensive guide, sports scientist Andy Blow presents his proven process to dial-in the fueling plan that’s right for you.

QUICK HIITS:

  • Tri to Bear It
    At the White Mountains Triathlon in New Hampshire, Matteo Agostino ruined all chances for a PR on the bike when he collided with a black bear.  Neither was seriously hurt.  (Don’t miss the comments to this unusual post.)
  • Smart Kicks
    Avelo Running has introduced its high tech Supertrainer smart shoe, embedded with a sensor that measures foot impact and running form.  Its connected app helps you understand how to optimize your running economy and reduce injury risk.