IN THIS EDITION…
- How to pace your long runs
- How to execute a fast race start
- Cycling for weight loss
- The secret to late race speed
- Best strategies for base training
FIRST BASE
The advent of base training is generally attributed to famous Kiwi coach Arthur Lydiard. His method starts with a period for building an aerobic base before transitioning into faster interval work. This has been the basis for much of modern endurance training.
Did you know there are 5 objectives of base training? Understand these goals and you’ll be ready to construct an efficient training plan.
Vital to any base training phase is how you adjust it to reflect your current training load, and then build upon it.
Greg McMillan’s exceptional guide to base training explains when and how to implement it in your own program. This will definitely take your base training to the next level.
START HARD
Experienced triathletes know that swimming hard at the start of a race is the best way to catch a favorable draft, potentially trimming minutes off your swim split.
Latching onto the feet of a slightly faster swimmer allows them to run interference against the swimmers ahead, and distance you from the athletes behind.
Many triathletes lack the confidence to fight for that early draft. One way to overcome this fear is to practice “starting hard” and vary your pace during training.
Learn the ins and outs of drafting during a race and how to leapfrog, if necessary, between swim groups. Try a couple of these workouts and practice going into the redand then recovering on the go. Do this once a week and you’ll be prepared for the chaos of your next open water swim.
ARE YOU A LOSER?
Healthy controlled weight loss is a goal of many triathletes, especially this time of year. Cycling can be an important component of your weight loss strategy, if managed carefully.
The challenge is to gradually pedal off the pounds, not go into an excessive energy deficit. Dramatically reducing your caloric intake puts you at risk for losing lean muscle mass. Aim for an energy deficit of about 600 calories less than your current intake, and you should be fine.
Check out Chris Carmichael’s 6 tips for weight loss through cycling in this informative article. Follow them carefully, and you’ll soon see improvement in your power-to-weight ratio.
STOP SWIMMING BLIND
The innovative FINIS Smart Goggle now tracks and displays live stroke rate. During a swim, the Smart Goggle discreetly displays your stroke rate in the corner of the left lens without distracting your field of view.
Stroke rate is the number of stroke cycles your arms complete in a minute. It’s like cadence on a bike. And, like cycling cadence, every triathlete has an ideal stroke rate unique to them.
Now you have a new powerful metric to help optimize your rhythm, speed and efficiency.
In addition to stroke rate, the FINIS Smart Goggle displays other key data like lap splits, lap time, lap count, total time, rest time and more… right in the lens in real-time. It even integrates with Strava!
As a TriathlonWire reader, get 20% off your purchase of the FINIS Smart Goggle and other world class swimming accessories by using coupon code TRIWIRE at checkout.
LATE RACE SPEED
If you’re racing a hilly course like St. George, then you must be strong, relaxed and stable.
In this fascinating article triathlon icon Mark Allen talks with sports kinesiologist Erin Carson. They explore how optimal strength and mobility contribute to good form and easy speed.
Carson also explains the difference between flexibility and mobility, and reveals which one is critical for triathletes.
If you’re frustrated with your deterioration of speed late into a race, then you need to read this article.
LONG RUN PACING
A weekly long run is probably a staple of your IRONMAN training. It stimulates the development of capillaries and mitochondria, which leads to greater aerobic capacity.
But how fast should your long runs be?
Run too slowly and you won’t elicit the desired adaptations. But run too quickly, and you become vulnerable to burnout and injury.
Research suggests that the ideal pace for your long run is between 55% to 75% of your 5km time.
Learn more about how to determine the ideal pace of your long run – and how to ensure you’re maintaining the appropriate speed throughout the workout – in this fantastic article.
QUICK HIITS:
- Gym Watts
Are you struggling to improve your power on the bike? Then it’s time to get into the gym. Get started with these 4 cycling-specific exercises designed specifically for time trialing.
- Calculating Calories
If you’ve ever bonked on a bike ride, or had stomach distress during a race, then this free nutrition calculator by MoTTIV is for you. It considers key factors like your bodyweight, performance intensity and race distance to produce a fueling plan personalized for you.
