IN THIS EDITION…
- Bike pace tips for a better run
- How to get the most from plant proteins
- 3 strategies for seamless freestyle breathing
- Heat training protocols used by pros
- 5 keys to faster triathlon running
REFINE YOUR RUN
Reduced biomechanical economy, an elevated core temperature and energy depletion are just three of the reasons why running off the bike can be so difficult.
The good news is that – with proper training and intentional pacing – the negative impact of these issues can be minimized.
Coach Mikael Eriksson reveals his 5 keys to faster triathlon running. Apply these to your training plan to unlock the speed you never realized you possessed.
BETTER BREATHING
If it feels like your breathing pattern is disrupting your stroke mechanics, then check out the 3 focal points for seamless freestyle breathing. It will provide a new perspective on this critical component of successful swimming.
Discover why this seemingly simple process is affected by 2 unique complications.
Then learn how to truly master proper breathing technique by using the drills and cues described in this article.
BIKE SLOWER, RUN FASTER
One of the best ways to ensure a strong IRONMAN run is to nail your bike pacing.
Coach Bryan Riley provides useful recommendations for how to choose a realistic cycling intensity for race day. He also offers tips to help avoid the common mistakes that can blow up your race.
It’s better to ride a bit easier than be forced to walk for miles during the run because you’re totally gassed.
UCAN SAVE
You know that we’re big fans of UCAN’s proprietary SuperStarch (called LIVSTEADY), a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.
From now through May 28, save up to 30% off your purchase during UCAN’s biggest sale of the season.
The flavors are subtle and not too sweet. With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.
TriathlonWire readers receive up to 30% off their UCAN purchases by using this link. Stock up now on their complete line of drinks, energy bars and gels.
HOT TAKE
Heat training protocols are a major focus of pro cycling teams, and this inside look at how Team Lotto-Dstny does it offers many practical tips for triathletes.
We appreciate their low-tech approach to raising the body’s core temperature, which results in meaningful heat adaptations.
After just 5 to 7 short sessions within a 10-day period, motivated age groupers can realize increases in blood plasma volume and hemoglobin mass, which translate into better performance in your next hot race.
PLANT POWER
Whey protein is considered superior to single-source plant protein for optimizing muscle protein synthesis.
However new research indicates that plant protein can be just as effective as whey, when blended from a variety of sources. With the proper mix – in this study, from pea, brown rice and canola – a plant-derived protein blend provides the desired mix of essential amino acids.
This is great news for vegetarians or those who can’t tolerate milk-based products.
QUICK HIITS:
- 1-Hour Workout
Triathletes who train alone will benefit from this 1-hour Jacob’s Ladder swim workout that combines technique drills, ample distance and speed variations into an incredibly efficient session.
- Podium Bling
Triathlon marks its 7th Olympic appearance at the Summer Games in Paris, which are just a couple months away. Let’s review who has won Olympic hardware so far. Can you name the multiple medalists?
- Virtual Fantasy
Take part in the Evening of Champions no-drop Zwift ride with world champions and Olympic medalists on Thursday, June 6. The event benefits Challenged Athletes Foundation, which supports athletes with physical disabilities so they can pursue the sports they love.
