IN THIS EDITION…

  • The best way to avoid race day cramps
  • 11 reasons why you need more easy runs
  • Proven framework for 70.3 fueling
  • 5 common recovery mistakes to avoid
  • IRONMAN recommits to Kona

SAME AS IT EVER WAS

The biggest news in triathlon is IRONMAN’s decision to return to a 1-day mixed world championship on the Big Island of Hawaii.

The failed experiment of splitting and alternating the men’s and women’s races between Nice and Kailua-Kona is officially over.

SCIENCE OF SLOW

Easy runs should form the foundation of your training, providing base fitness to handle your harder sessions.  If you’re pushing your easy runs, then you’re probably limiting your improvement.

Need more convincing? Here are 11 science-backed benefits of easy running that will lay the groundwork for faster performances.

HALF INTAKE

Fueling for an IRONMAN 70.3 can be tricky.  The higher intensity effort of a half iron event requires its own nutritional strategy.

Coach Marni Sumbal outlines the 6 factors to consider when constructing a 70.3 fueling plan.

She also provides a number of useful tips to ensure that race day nutrition – often considered the fourth discipline of triathlon – won’t limit your performance in our sport’s most popular race distance.

ZOOT X CROWIE

Triathlon’s leading apparel brand, Zoot Sports, proudly announces the introduction of its exclusive Craig Alexander Signature Line.

3x IRONMAN world champion Alexander took inspiration from the surf and sky of Hawaii’s Big Island to design technical pieces that excel in warm weather training and racing.

This premium collection combines Zoot’s legendary quality with Crowie’s sophisticated style.

Elevate your performance and style in time for your next race, and be sure to use coupon code TRIWIRE for 15% off your purchase.

KILLING RECOVERY

Workouts without effective recovery are a waste of time.  Unfortunately many of us take a haphazard approach to our recovery and, in doing so, are not getting the full adaptations we’ve earned.

To help you get the most from your workouts, avoid these 5 common recovery mistakes that limit your improvement by coach Jeff Gaudette.  Tighten your recovery protocols and watch your development accelerate.

CRAMP SCIENCE

The cause of muscle cramping remains elusive.  Two popular theories attempt to explain exercise induced cramping, but neither are proven.

Regardless of why they occur, Dr. Dan Plews believes the best way to prevent cramps is effective pacing.  Research hints that the main cause of cramps is unexpectedly fast race starts.

While pickle juice or soy sauce might be a Hail Mary treatment, your best preventative might be an honest evaluation of your pacing, and accepting that there are no miracles on race day.

QUICK HIITS:

  • Pace Work
    Sessions that include intervals at your projected race pace are vitally important.  Here are 4 race-specific swim workouts by coach Lindsay Leigh that will prep you for the rigors of your next triathlon.
  • Speed Merchant
    Olympic and World champion Alex Yee proved he’s triathlon’s fastest ever runner.  At the 2025 London Marathon he posted a blistering 2:11:08, good for 14th overall.  Is Kona in his future?