IN THIS EDITION…
- How to fix the speed-killing splayed freestyle kick
- Advanced brick workout for a stronger run
- 5 ways to perfect your periodization
- Why you need a pre-sleep protein snack
- 5 reasons lower training volume can be faster
JUST THE MINIMUM
Big IRONMAN race goals are often accompanied by big blocks of training.
Coach Matt Fitzgerald boldly contends that such high volume is not necessary for solid performance. In fact, he believes you can have success on an average of 12 hours per week.
His 5 reasons why minimalist IRONMAN training is faster are thought-provoking, and will motivate you to re-examine your own program. Doing so will help improve your training efficiency.
ARTISTIC BRICK
At the 2017 Hawaii Ironman, Patrick Lange exited T2 in eleventh place, over 10 minutes behind the leaders. He proceeded to run them all down to claim his first Kona title.
One key to his devastating run was having enough strength on the bike to ensure a strong race finish.
Fortify your bike-run performance with this advanced brick workout. What makes it different is how the long ride builds to a very challenging final hour, and the run incorporates 30 minutes of swing pacing.
SLEEP ON IT
Optimized recovery, promoting muscle growth and hitting your protein targets are just a few of the 6 benefits of presleep protein.
Research indicates that consuming protein before bedtime does not inhibit fat metabolism and, conversely, appears to improve body composition.
Dr. Mike Ormsbee describes the type of protein he prefers and how much to consume before hitting the hay. Sweet dreams.
TRAIN WITH CROWIE IN KONA
Craig “Crowie” Alexander won the Hawaii IRONMAN 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.
Now you can train side-by-side with Crowie at the site of his greatest victories. On August 11-16, join Craig Alexander’s Kona Triathlon Experience, a 6-day training camp hosted exclusively at the Mauna Lani Resort located at mile 34 of the IRONMAN bike course.
The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.
Athletes will swim, bike and run on the World Championship course, including the famous Queen K Highway, energy lab and the swim start in Kailua Bay.
Learn more & reserve your spot today in Craig Alexander’s Kona Triathlon Experience.
THE LONG VIEW
Perfecting your periodization is part of the art of training. It involves scheduling macrocycles that toggle between phases of progressive overload and rest.
Coach Hannah Otto offers 5 suggestions for refining your training schedule for long events.
Her tips on when to execute your long sessions while avoiding burnout are particularly valuable.
STOP THE SPLAY
One all-too-common speed killer in freestyle is a persistent leg splay (or scissor kick). This recurring breakdown in technique forces the legs out of the draft zone and acts like a parachute.
Leg splay is a sign of imbalance, and coach Mandy Bradley reveals its most common cause.
She provides useful tips and cues to trim and tighten your kick to maintain speed and momentum. It’s a simple fix that you can apply today.
QUICK HIITS:
- Double Gold
You’re gonna love Bob Babbitt’s conversation with 2x Olympic gold medalist Alistair Brownlee. This amazing triathlete accrued a remarkable 50% win rate in ITU racing, then transitioned into long distance events.
- Morning Measure
Heart Rate Variability (HRV) can be a useful metric in understanding your body’s response to stress, but only if you know how and when to measure it. Follow Dr. Marco Altini’s advice and finally learn what these numbers mean.
- Heart of the Man
Earlier this week Dave Scott underwent open heart surgery to correct several issues. Wish the 6x IRONMAN World Champion a speedy recovery by posting on his Instagram feed.
