IN THIS EDITION…

  • 5-step aero audit for faster cycling
  • How to finally fix your dropped elbow in freestyle
  • Crowie’s masterclass in triathlon training
  • 3 essential interval sessions for IM running
  • 4 tips for accurate HRV measurement… and why it matters

SPEEDWORK THAT WORKS

An IRONMAN run is similar to ultrarunning because – for most of us – it’s performed at a moderate aerobic intensity.  Nevertheless, long distance triathletes can benefit from speedwork.

Coach Addison Smith explores the 4 benefits of speedwork for triathletes and ultrarunners.   He also presents the 3 essential types of interval sessions for faster triathlon runs and prescribes when to perform them for maximum benefit.

WINNING BLUEPRINT

5x world champion Craig “Crowie” Alexander recently appeared on the Scientific Triathlon podcast and delivered a masterclass in efficient triathlon training.  It’s chock-full of actionable insights that you can apply to your own program.

He explains how he combined high volume Zone 2 sessions with plenty of threshold speedwork and functional strength training to steadily improve his performance.

Crowie even shares specific examples of his go-to workouts, and reveals tips on how to prepare for hot weather races like Kona.

OPTIMAL AERO

You’ve done the training and nailed your nutrition.  Now it’s time to optimize your bike setup to unlock the fastest cycling split possible.

Work through this 5-step aerodynamics audit to claw back precious watts that you could be wasting.  Saving just a few watts through these aero gains can add up to several minutes improvement over 112 miles.

PRIVATE COLLECTION

Since 2014 Craig “Crowie” Alexander’s Sansego Tri Club has guided over 7,400 athletes to breakthrough performances.

To celebrate his new partnership with Zoot Sports, Crowie has decided to offer his exclusive Sansego cycling kits and trisuits to readers of TriathlonWire (normally these kits are only available to club members).

Inspired by the molten lava of Hawaii’s Big Island — site of his greatest victories — this stunning technical apparel will help you race faster.

Icing on the cake?  Claim 15% off your purchase with coupon code CROWIE15.

But act fast…  This deal ends at midnight this Sunday (Pacific Time).

STOP THE DROP

If you’re struggling with a dropped elbow when swimming freestyle, then you know that your catch and pull are compromised, and you’re leaking speed.

Cure this problem once and for all with Brenton Ford’s 3 tips for improving your hand entry.

He concisely diagnoses the most common cause of a dropped elbow and demonstrates simple drills to correct it (and you’ve probably never before heard his tip #3!)

HOT SCIENCE

Various 3-week studies on male and female athletes show that regular post-exercise saunas can improve endurance performance.

Athletes exhibited enhanced aerobic capacity, improved VO2max, lower heart rates and increased time to exhaustion when stacking a 30-minute sauna session immediately following their workouts.

It’s hard to ignore the benefits of sauna bathing when preparing for hot weather races, so consider giving this a try.

QUICK HIITS:

  • 5 for Free
    Looking to spice up your swim workouts?  Then check out these 5 triathlon-specific swim sessions designed to elevate your kick, breathing, pacing and sprinting.