IN THIS EDITION…

  • 8 ways to bust through your training plateau
  • 6 tips to optimize your long ride
  • Shoulder activation for strength & mobility
  • 4 run speed sessions for your IRONMAN build
  • What exactly is “feel for the water”?

THE FEEL

What exactly is a “feel for the water”?

Coach Bryan Riley describes this elusive topic as holding water, feeling its resistance and pushing it backwards.

To help you understand the concept, he uses an analogy of applying more pressure to the pedals when you want to go faster on the bike.  We found this to be particularly useful.

Riley provides 5 additional ways to improve your feel for the water.  Practice his practical tips for faster, more efficient freestyle.

SPEED FOR IRON

Did you know that regular speedwork increases your top-end run pace and overall fitness?

Here are 2 classic speed workouts to include in your IRONMAN build, and 2 ways to integrate speedwork into your long runs.

GOOD AND LONG

Short intense workouts might feel efficient but — for IRONMAN success – Trevor Connor reminds us of the importance of the long ride.

These extended hours in the saddle properly train slow twitch muscle fibers to become more efficient at burning fat and managing glucose.  They also stimulate increased mitochondrial density and build overall fatigue resistance.

Check out these 6 tips for optimizing your long ride.  Follow this advice in your own program and watch your cycling performance improve during the second half of your race.

PICK IT UP

Many triathletes overthink their freestyle stroke.  By focusing on too many cues for improving technique, their stroke rate drops and they develop speed-killing deadspots.

Increase your stroke rate by training with the FINIS Tempo Trainer Pro.  With this unobtrusive underwater metronome, you can aim to raise your turnover to 35 strokes per minute (or higher). Doing so will smooth out your power curve and increase your efficiency.

A higher turnover is more advantageous in open water where other swimmers, waves and chop can disrupt your forward momentum.

Best of all, TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!

BREAK THROUGH

Sooner or later the performance of most triathletes begins to stagnate.  Often this is caused by doing the same workouts over and over.

If you’ve experienced such a rut, then coach Sandro Sket’s 8 ways to alter your training for continued progress might be just what you need.

He examines methods of modifying the structure of your training and refreshing your workouts.  Experiment with a few of his suggestions to provide the new stimuli needed for ongoing improvement.

SHOULDER THE LOAD

Strong shoulders aren’t enough.  To endure heavy swimming volume, they must also be stable and supple to avoid injury.

Coach Lawrence Herrera offers 2 must-do shoulder activation routines that will improve the strength of the rotator cuff and increase their mobility.

The result is better muscle control and balance in the water, which stabilizes your reach and rotation.

QUICK HIITS:

  • Focused on Strength
    Strength training is a vital component of any balanced triathlon program, but can be challenging to fit into a busy schedule. To get the most from your limited training time, Gordo Byrn offers 4 key areas of focus for effective strength training.