IN THIS EDITION…

  • 3 tips for capturing more downhill run speed
  • How to overcome 14 common raceday challenges
  • 5-point checklist for streamlined, balanced freestyle
  • Yes! You can increase your VO2max
  • 9 bike training mistakes slowing you down

PEDALING PROBLEMS

You spend up to 50% of your training time on the bike.  Make sure you’re getting the most from your hours in the saddle by avoiding these 9 common training mistakes made by many cyclists.

Coach Andy Turner discusses each of these pitfalls in detail, and provides practical tips for overcoming them.  Follow his guidelines to lock-in your continued progression.

STOP THE DROP

If your lead arm is dropping when you turn your head to breathe, then your freestyle will lack the balance required for an effective catch and pull.

Brenton Ford examines the 5 technical flaws that cause your lead arm to drop, and how to correct them.

Work through this checklist (and don’t forget his bonus drill) to refine your stroke, and soon you’ll be swimming faster freestyle.

DOWN SPEED

Downhill segments of the run provide opportunities to capture free speed and distance your competition… if you’re adequately prepared.

Adopt some of the downhill techniques used by ultra trail runners to level up your game when running down.

Coach Jayson Cavill provides 3 tips for unlocking your downhill speed, and outlines his 3 best strength training exercises to help you handle the eccentric load.

GOALS & TARGETS

As we approach the heart of the 2025 racing season, TriathlonWire is interested in learning about your training goals and racing plans.

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MAXED UP

Old-school thinking taught us that VO2max was genetically predetermined and couldn’t be changed.  That was wrong.

It turns out that VO2max is trainable and can be improved by up to 20%.

Jim Rutberg explains why increasing VO2max is critical for peak performance, especially for athletes over the age of 40.  He also provides valuable examples of workouts that improve VO2max, and how to effectively schedule them into your weekly program.

RACE SMARTS

Knowledge is power.  By intentionally anticipating raceday problems, you can devise strategies for calmly overcoming these issues if they occur during your event.

Such pre-race preparation will help you identify your weak spots and give you the opportunity to fix problems before they occur.  Doing so will bolster your confidence, which will serve you well during the event.

Here are 14 race-day scenarios that can derail your performance, and tips for managing them.

QUICK HIITS:

  • High Set
    Does your freestyle technique need help? Try these 2 simple self-correcting drills to establish your Early Vertical Forearm (EVF).  All you need is a medium-sized pull buoy.
  • Peak Performance
    Although somewhat of a fledgling triathlete, IRONMAN CEO Scott DeRue is an accomplished endurance athlete.  He reached new heights – literally – by completing the 7 Summits Challenge: climbing each of the highest mountains on every continent.