IN THIS EDITION…
- 8 Reasons why you need a swim snorkel
- Secrets of carb-restricted training
- How to choose a racing shoe
- Why shorter swim intervals are best
- 5 Workouts to Improve Your FTP
Why do the best IRONMAN swimmers focus on short, intense intervals in training when their race distance is 2.4 miles long?
As champion coach Brett Sutton explains, it comes down to technique and “holding stroke.”
According to Sutton, a swimmer’s technique begins to deteriorate after just 5 minutes into a 1500m nonstop swim. This is why he prefers his athletes cover the distance by swimming 60x 25m instead.
A series of shorter intervals allows a swimmer to keep a high tempo while maintaining good formthroughout the session.
Learn more about how Sutton trains triathletes of all abilities. His method of 3 parts interval to 1 part rest helps build cardio fitness while reinforcing bulletproof technique, which is an effective recipe for a faster swim split in your next race.
IF THE SHOE FITS
Choosing which running shoe to wear in a full distance triathlon is more complex than it might seem.
Because you’ll begin your run with already tired legs and core, muscular fatigue – not cardiovascular conditioning — is your limiting factor.
For most triathletes, this means that the lightest, quickest, and most responsive shoe is not the best choice. If you’re planning to run slower than 3:30 coming off the bike, then focus on support, cushioning and stability.
Read Matt Dixon’s unvarnished review of 4 popular brands, and learn why he avoids classic racing flats for his IRONMAN runs.
WHEN TO GO LOW
Are you treating your performance nutrition as an afterthought? If so, then it’s time to intentionally strive for adaptations that will optimize your race day fueling.
For long distance triathletes, that should mean practicing carbohydrate restriction (known as “training low”) during specific workouts to teach your body to be more efficient at burning fat.
While effective, training low must be implemented properly. In this article sport nutritionist Ted Munsonexplains the do’s and don’ts of limiting carbs.
Particularly interesting is that training low does not mean “training fasted.” Munson claims that the best results are attained when athletes ingest some protein and caffeine prior to their low sessions.
Learn more about this powerful technique that will help fuel you to new personal bests.
FASTER WITH FINIS
FINIS understands the unique needs of triathletes, and has a line of innovative products that will make you a confident, faster and more efficient triathlon swimmer.
FINIS has always been a leader in the development of cutting edge swim gear. Essential tools like their Speed Stability Snorkel and an extensive selection of computer-designed paddles are just some of the products that you need in your bag.
Check out their full line of technical swimming gear and be sure to use the coupon code TRIWIREat checkout to lock-in your 20% discount.
YOU CAN’T BUY FTP
Improving your Functional Threshold Power (FTP) is hard… but it’s worth it.
As a refresher, FTP is the highest average power output you can maintain for one hour. Knowing your FTP allows you to accurately calibrate your cycling training zones and track your progress.
In this video coach Scott Maclean presents 5 workouts to improve your FTP. Each session is designed to Increase your tolerance to lactic acid by slowly raising the cumulative time spent at or near threshold.
Don’t forget: any program aimed at improving FTP is built upon a foundation of consistency and ample recovery. Carefully integrate some of these workouts over the next few months and you’ll soon experience faster bike splits and more energy for the run.
Coach Olivier Poirier-Leroy outlines 8 reasons why you should train with a swimmer’s snorkel.
One of the primary reasons is to balance your stroke. Without the disruption of turning your head to breathe, you can equally distribute the workload across both shoulders. This also helps you to avoid muscle imbalances that can lead to injury.
Wearing a snorkel can also reinforce good head position. It encourages you to keep your face down and eliminates head tilt.
Finally swimming with a snorkel leads to better engagement with your kick. Without the head turn, you might find that your dysfunctional ankle cross or that nasty scissor kick finally disappears.
So, for a more balanced stroke and better body position, consider adding a snorkel to your gear bag.
- Fist Drill
Swimming with our hands clenched into fists teaches us to optimize the position of our forearms. By doing so we sense where our arm is slipping and we can establish that elusive “feel for the water.” Learn how to properly perform the fist drill by watching this succinct video from our friends at GoSwim.tv.
- Lost a Step?
If you’re interested in reversing the hands of time, try passing the Old Man Test. A reflection of your balance, mobility, stability (and ability to concentrate), this exercise can shine a light on the state of your functional fitness.
- Titles Up for Grabs
World Triathlon announced the selection of Abu Dhabi to host the 2022 World Triathlon Championship Finals. Scheduled for November 23 – 26, over 7,500 athletes from around the world are expected to compete in this exotic locale.