IN THIS EDITION…
- Super-slow swim drills
- Boost carbs for faster performance
- Frodeno’s tips on full-distance preparation
- Importance of freestyle rotation
- 3 ways to increase your FTP
A HIGHER POWER
Most triathletes will spend about 50% of their IRONMAN race on their bike. That’s why it makes sense to dedicate a substantial portion of your training time to increasing your cycling power.
While there’s been lots of buzz recently about improving FTP by increasing your lower intensity Zone 2 riding, not all of us have the additional time required to realize the gains from this tactic.
Fortunately there are 3 ways to increase FTP. The experts at Source Endurance describe each of them – including how much time is needed to see results – so that you can determine which training method is best for you.
ROTATIONS
Your body rotation during freestyle is critical, but are you getting it right?
Proper rotation helps extend your reach, engage the powerful back and core muscles (not just your arms), and improves balance.
The sweetspot for a rhythmic and effective rotation is between 35 and 45 degrees to each side. Unfortunately it’s common for swimmers to under- or over rotate, or to rotate asymmetrically.
Study this short video by Swim360 to help you visualize and improve proper freestyle rotation.
UP TO IRON
When Jan Frodeno talks, smart triathletes listen.
In this article the GOAT shares his 10 top tips for moving up to full-distance events.
Learn why he avoids dieting, plays mind games to keep going during the late stages of the marathon, and prioritizes core strength.
This list of Frodeno’s proven and actionable advice will help create a framework to optimize your IRONMAN training and get the most out of your race day performance.
KICK IT UP A NOTCH
Since 2014 Craig “Crowie” Alexander has guided over 7,200 athletes to exceptional performances through his Sansego Triathlon Club.
Whether you’re building towards your “A” race, or aiming to maintain fitness and improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.
STC members are stronger, faster and more confident… Isn’t that your objective, too?
STC’s unparalleled training resources, elite team of coaches and experts, and a supportive community of triathletes like you are ready to take your racing to the next level.
For a very limited time, TriathlonWire readers can become part of this extraordinary multisport community and save $47 off an annual membership with the coupon code STC47OFF
With its 100% no-risk guarantee, there’s no reason not to join today! As Crowie always says: Faster Triathlon is Fun!
FEEDING TIME
Race day nutrition – a source of constant anxiety and confusion — is often considered triathlon’s “fourth event.”
Gain clarity on your body’s nutritional needs and learn how to construct a high carbohydrate fueling strategy by watching this concise and informative video by Dr. Alex Harrison.
He explains why you should be consuming up to 100gm of carbs per hour, even during events that are 6 hours and longer. He also reveals the factors that limit carbohydrate utilization during competition.
If you’ve ever had a poor race performance due to a fueling mistake, then you need to watch this video!
SUPER SLOW
Sometimes slower is better. That’s particularly true when trying to improve your freestyle.
Instead of hammering and flailing to hit every interval split, occasionally insert a set of super-slow swimming (SSS). Rather than looking at your watch, focus on perfect technique.
High-performance coach Olivier Poirier-Leroy delves into the benefits of super-slow swimming. He explains how to use it to expose any critical flaws in your stroke and regain your feel for the water. He also provides 5 tips for getting the most from SSS drills.
QUICK HIITS:
- Who Owns What
Thanks to Tim Heming, for the first time ever you can get a clear understanding of who is pulling the levers in our sport. Learn where your event registration money goes, and who owns what. It’s more intertwined than you might imagine!
- Where Do You Stand?
How do your performances stack up? Find out from this comprehensive summary of average and target times for triathlon’s most popular race distances.
- Rinny Moves On
A devastating sub-3-three hour run carried her to 3 IRONMAN World Championship titles and multiple Kona run course records. With one of the most decorated careers in triathlon, after 20 years as a pro Aussie legend Mirinda Carfrae finally called it quits. On behalf of our entire sport, we say “Thank you, Rinny!”
