NOT GETTING FASTER
It’s frustrating to reach plateaus in our bike performance. When our cycling has stagnated or “leveled off,” how can we diagnose the problem?
In this article famed cycling coach Chris Carmichael explains why this might be happening and provides suggestions on how to get your training back on track.
For continued improvement, we need to constantly change our training routines. Adding more training hours isn’t practical for most of us so Carmichael suggests altering other variables. A good place to start is with your training intensity, fine-tuning your diet and making sure you’re getting enough rest.
NOW HEAR THIS
One of the many things we missed in 2020 were the dulcet tones of Mike Reilly exclaiming those immortal words, “You Are An Ironman!” as we completed our races.
Not only is Mike finally back in the announcing tower, but the Voice of IRONMAN has just launched his very own podcast, Find Your Finish Line with Mike Reilly sponsored by CURAD. Each episode dives deep with a single guest, exploring the challenges they overcame to reach extraordinary heights.
Motivational and informative, Find Your Finish Line is the perfect companion for your long solo sessions (or when you need a reminder of the best sports day of your life). Make it a permanent fixture in your podcast playlist!
THE 1-HOUR SWIM
The average IRONMAN swim time is about 1h19min. For many experienced triathletes, breaking one hour in a full-distance swim – the equivalent of 38 hundreds in 1:30 to 1:34 — is an ambitious target. For those up for the challenge, coach Paul Duncan lays the foundation for achieving this goal.
First, are you swimming enough? Three days per week are required, but four days are better. Check out his explanation of critical swim volume.
Are you training for pool performance, or open water? He reveals why turnover and stroke follow-through are so critical in a crowded triathlon swim.
Finally, are you regularly testing yourself with IRONMAN-specific workouts that gauge your swim fitness? His no-nonsense test set will project your race readiness.
RECOVERY HACK
You know that full, deep sleep is critical for athletic recovery.
The science is clear: cooler temperatures at night significantly improve the quality of your sleep and enhance your recovery.
7 to 9 hours of high quality sleep will supercharge your training. Benefits include improved body composition, beneficial hormone release and optimized protein synthesis. Quality sleep even protects your heart.
Professional athletes, Olympians, and top age groupers swear by Chili Technology’s sleep cooling products.
If you’re serious about your training, then optimize your recovery by investing in your rest. TriathlonWire readers get an incredible 20% off by using Chilipad20 at checkout. With their 90-day “Sleep Trial Guarantee”, there’s no reason not to give it a try!
TEMPO GOLD
Tempo intervals are vital for efficient run training. Why? They allow you to spend much more time in a single training session improving your lactate threshold compared to a normal tempo run.
These workouts allow you to accumulate 50 to 80 minutes at threshold, while maintaining good form.
Review coach Jeff Gaudette’s prescription for constructing the ideal tempo interval workout, then begin integrating them into your program. You’ll soon see improvements in speed, strength and mental toughness.
TRUTH IN STRENGTH
Running coach Angie Spencer describes how she went from no strength training, to 3 to 5 strength sessions a week… and a marathon PR.
She emphasizes compound functional movements and doesn’t shy away from free weights. Like many enlightened endurance athletes, she focuses on glute strength.
Spencer recommends starting 2 days per week with bodyweight exercises, then progressing to weights. She shares her most effective routines and even suggests when to squeeze bodywork into an otherwise busy training week. A worthwhile read.
QUICK HIITS:
- Shot to Tri
IRONMAN is taking a “better safe than sorry” approach to race production, requiring athletes to have a COVID-19 vaccination in order to compete in certain upcoming events. Will other races follow suit? Read Dan Empfield’s thought-provoking essay on this topic. - Measured and Ranked
The Professional Triathletes Organisation (PTO) has just introduced a new pro rankings portal that consolidates race data of triathlon’s top competitors. We expect this to quickly become the go-to hub for comparing athletes across various distances and events and, hopefully, sponsors will soon use this resource as the determinant for performance bonuses. - Tulsa Tango
This weekend’s IRONMAN Tulsa also happens to be the North American Championships, and offers 150 slots for the World Championships Kona (wow!) Despite a stacked pro field, can anyone beat Daniela Ryf? Keep up with all the race day action on Facebook Watch.
