The theme of this week’s edition is race pacing, and how to get it right.  As you’ll read, success in competition isn’t reliant on just top fitness, but in applying and distributing that fitness in the most efficient way possible throughout your event.


A common source of post-race frustration is the feeling that you got your pacing wrong.  Either you went too hard early on and suffered spectacularly enroute to the finish… or you simply had too much left in the tank when Mike Reilly called you across the line.

Getting your race pacing right requires a clear understanding of your current fitness.

This detailed guide on Tri2Max clearly lays out how you can self-test in each of the 3 disciplines to determine your fitness, then construct realistic pacing strategies most appropriate to you.

If you train consistently then you’ll want to retest every 6 to 8 weeks and readjust your training zones as your fitness improves. Bookmark this link… you’ll want to refer back to it regularly.

400 HOT

The majority of us perform some (or all) of our swim training solo and tend to go by perceived effort.  But, to take our swimming performance to the next level, we should be swimming to paces.

John Newsom and Bevan James Eyles, hosts of the IMTalk podcast, explain why nailing your 400m TT is critical for learning pace-based swimming.  They also outline a 2-week build plan to ensure you’re fit and ready for your marker set 400 and get a useful result on your first attempt (jump ahead to 53:45 of this episode for the good stuff).

Your 400m TT time, which takes 5 to 8 minutes for most age group swimmers, is a close approximation of your VO2 Max, and can be used to calculate your swim training zones and track your swimming fitness as the season progresses.


It’s long.  It’s difficult.  But Hawaii IRONMAN qualifier Rob Cummins’ bike workout confirms that he’s ready for racing on the Big Island.

This workout is so valuable because it trains you how to execute the bike pacing that’s best for you.  Under the stress of a 5-hour session it simultaneously dials-in your best steady-state effort and the right nutrition, both of which are critical for your race.

Most triathletes go out too fast too soon, only to unravel into a sufferfest in the latter stages of the bike.  Study the rationale and structure of this workout, and implement something similar for yourself.  You’re already strong, but a great IRONMAN bike ride depends on flawless execution while surrounded by the chaos and distractions of race day.


We’ve all heard “nothing new on race day,” but how many of us really focus on training with our race day nutrition with the same intensity and under the same conditions as we expect at the event?

The best way to avoid race day nutritional disasters is to practice with what will be served on course, preferably during race pace brick sessions.

Whatever combination of products you expect at the race, you can pick them up at TheFeed.com. Hydration, energy, electrolytes… it’s all there.  The prices are incredible, too.

Now there’s no excuse not to dial-in your best race day fueling strategy, thanks to TheFeed.com


Successful prolonged triathlon running requires bucketloads of strength.  To build that strength one exercise must be integrated into your program: the traditional deadlift.

The deadlift is transformational for your running.  It builds strength in your glutes, hamstrings and the entire posterior chain, and reinforces proper body alignment vital for an efficient stride.

In this article coach Matt Pearce – a specialist in strength training for endurance athletes – reviews the key benefits of the deadlift and demonstrates its proper form and cues for executing safely and effectively.  You’re a triathlete, but don’t shy away from the Olympic bar… it’s a proven means of optimizing performance.


The image of the time-crunched triathlete is a prevailing stereotype in our sport.  We’re always working to find more time for training amid our hectic lives.

Often athletes are only able to scratch out an hour or less during a lunch break, but then decide not to train because they mistakenly believe “it’s not enough time for a good workout.”

When it comes to swimming, adding just a 30-minute session will work wonders over time.  Not only will your form improve from the increased number of weekly sessions, but – when executed with purpose – these brief workouts will benefit your speed and power, too.

Former pro and current coach Sara McClarty offers up five 30-minute swim workouts that are short but effective.  Try squeezing in a few of these when time is limited, and you’ll continue to make progress.


  • Deep 6
    No one documents the history of triathlon like Hall-of-Famer Bob Babbitt.  In his new series he tells the stories of the best in our sport, starting with 6x IRONMAN World Champion Mark Allen.  Take a trip back in time and enjoy the greatest races ever contested on the Queen K.
  • 3 Up for Grabs
    Triathletes from the UK and USA have been dominating World Cup racing recently but, with less than 9 weeks before the Tokyo Games, we still don’t know which countries will field 3 athletes for the Olympic race.  The dramatic qualification process won’t be settled until June 14.
  • Need for Speed
    In an era of specialization, it’s exciting to see 3x Kona runner-up Lucy Charles-Barclay toe the line at this weekend’s WTS Leeds.  Having already proven that she is competitive over short distances, we can’t wait to see how she elevates the swim. Look for her to set up a breakaway from the front swim pack.