IN THIS EDITION…

  • The 1 interval session for faster uphill cycling
  • Neuromuscular sessions to prevent cramping
  • 8 common fueling mistakes you must avoid
  • Where to find more power in your freestyle
  • 5 actionable tips for your best IRONMAN pacing

FUELING FLUBS

Training your gut, designing a proper pre-race meal, hydrating properly, adapting to environmental conditions… It’s no wonder that race day nutrition is a minefield.

Don’t flush 6 months of training down the drain with poor nutrition choices.

Get your fueling plan on the right track by studying these 8 common race day nutrition mistakes and how to avoid them.

PACE PLAN

A well-designed IRONMAN pacing plan is the key to unlocking a breakthrough performance.

Coach Rob Wilby outlines 5 actionable tips for constructing a personalized IRONMAN pacing strategy.

Included are precise guidelines for planning your bike speed to ensure a strong run; the critical run pace for the first 20 miles; and how to adapt to unexpectedly hot or cold weather.

FASTER UPHILL

If your goal is to climb faster on the bike, then look no further than high-torque climbing intervals.

Designed by Jim Rutberg to strengthen the foundation of your sustainable power, this demanding low cadence muscle tension session engages more muscle fibers and builds better fatigue resistance.

NEXT LEVEL NUTRITION

Now, during UCAN’s Summer Superfuel Sale, it’s the perfect time to restock your drinks, gels and bars.  Save 25% sitewide and get a free box of chocolate Edge gels with orders over $100.

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

With zero sugars and zero stimulants, UCAN provides sustained fuel and supports sharp mental focus throughout the race with no stomach upset.

Load up on everything you need to power your summer training… at unbeatable prices.

UMPH UP FRONT

Where do you find the power in your freestyle stroke? 

According to coach Karlyn Pipes it’s engaged early and quickly, using the large muscles of your shoulders and back.  She calls it the umph at the front.

She explains why the old-fashioned S-pull is ineffective, and what to do instead for an optimal power generation.

TURNOVER TRAINING

While overlooked by most triathletes, training the neuromuscular system is an important component of a well-balanced program.  When neglected, the outcome is often race-day cramping.

Coach Alun Woodward evaluates the neuromuscular demands expected in the race. Then he fine-tunes his workout prescriptions by varying swim stroke rate, cycling cadence and run stride frequency to fortify the brain – muscle connection.

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