IN THIS EDITION…
- Forget power-to-weight, measure this instead
- 4 levers of endurance performance
- Sharpen 70.3 race pace with this super brick
- 5-step framework for more freestyle speed
- Crowie’s ultimate summer camp
HIERARCHY OF SPEED
To improve your swim speed as quickly and efficiently as possible, follow Brenton Ford’s 5-step hierarchy of freestyle technique.
In this in-depth analysis of stroke mechanics, he outlines a complete framework for technical improvement customized for the open water triathlon swimmer.
MEASURE WHAT MATTERS
In this head-turning article Anthony Walsh explains why power-to-weight ratio is not what really matters for most triathletes.
Unlike road cycling, where the most decisive moments occur going uphill, triathlon is rarely dependent on climbing. What really matters is watts per square meter of CdA, which is approximately how much power you produce divided by how much air you push.
With this realization you can focus on the 4 priorities for faster bike splits. Don’t chase lower body weight at the expense of muscle. Remember, Cam Wurf weighs 85 kg and holds the IRONMAN bike split record.
CROWIE’S SUMMER CAMP
Craig “Crowie” Alexander will host his next 2026 Kona Triathlon Camp on August 16 – 21 at the luxurious Mauna Lani Resort located at mile 34 of the IRONMAN bike course.
Train side-by-side with this 3x Hawaii IRONMAN World Champ and Master Coach as you bike on the famous Queen K Highway, run in the Natural Energy Lab and swim in Kailua Bay.
The camp’s focus is on teaching critical skills vital for triathlon success. Designed for triathletes who want to unlock more speed, sessions are customized to the fitness and experience of each participant.
Make your no-risk reservation today. It’s guaranteed to make you a faster triathlete.
SUPER BRICK
Simulate the conditions you’ll face on race day with Mike Ricci’s innovative 70.3 Super Brick.
More than just a simple bike-run, this session blends indoor and outdoor efforts into a challenging 4-phase workout.
Performed 6 to 8 weeks prior to race day it will confirm your fitness, validate your nutrition plan and lock-in the paces you will hold in the event.
ART OF PERFORMANCE
Brady Holmer reviews a recent landmark study that compared the relative contributions of the 3 classic elements of endurance performance: VO2 max, threshold and economy.
The key takeaway is that you can improve performance through a variety of physiological routes. Science can give us the numbers, but knowing which component needs the most attention now is the art of training effectively.
QUICK HIITS:
- Flex Fuel
In his latest podcast Mike Reilly connects with sports nutritionist Alex Larson. They explore her philosophy of flexible eating and cover her 5 tips for realistic endurance fueling.
- High Tea
Research suggests that regular consumption of green tea is effective for countering the stress caused by long distance training. Green tea polyphenols improve mitochondrial function, increase fat metabolism and trigger protective cellular responses that help prevent oxidative tissue damage.
- Must Read
Triathlon is as much a mental test as a physical challenge. Our capacity to endure is a key trait underlying great performances. Alex Hutchinson explores the science and psychology of endurance in his New York Times bestseller, Endure.
