TRIATHLETE’S MANTRA

You’ve heard it many times before: “Nothing new on race day.”

That’s why you need to train with the energy bar served on-course at IRONMAN North America.

Get the details below.

DRILL IT

Run drills work… if you do them properly and regularly.  Master coach Matt Dixon believes that run drills are so important that he has his athletes perform them before, during, and after workouts for maximum performance gains.

You might already do drills before a run. But have you ever done drills during a run?  They can reactivate your posterior chain (for more power generation), and re-establish proper running form.

Check out Dixon’s complete repertoire of running drills here, and start incorporating them into your next sessions.

WALK TO A FASTER RUN

Can short bouts of walking help you post a faster run time?

Countless experienced triathletes – even champion Jan Frodeno – believe that occasional short walks can actually improve your overall performance.

There are two times when brief walks can be beneficial.  First, when you require nutrition, 15 seconds of walking can help ensure you stay on your fueling plan.

Second, when faced with short and very steep grades (like Palani hill in Kona), walking prevents undesired spikes in heart rate or going anaerobic, which can have detrimental effects on performance later in the race.

Understanding the benefits of a brief walk can give you the confidence to perform them at strategic points in the race.  Give it a try and you’ll discover that walking can be a valuable tool, not a sign of weakness.

RUN IT RIGHT

6x Hawaii IRONMAN champ Mark Allen knows a few things about effective triathlon running.

According to The Grip, the fatigue that you carry into a triathlon run makes you more susceptible to poor pacing… and a very long day out on the course.  The difference between a well-paced and poorly paced IRONMAN run can be 30 minutes or more.

In this article Mark describes how your run pacing actually starts on the bike. He offers his tips on how to calculate your bike speed to ensure a successful third leg of the race.

Once on the run, he shares his method of dividing the course into two parts.  This will help you maintain your patience and know when to finally pick up the pace. Age groupers like us rarely get a glimpse of valuable insights like these.  Apply them in your next race for a strong and satisfying finish.

TRAIN LIKE YOU RACE

Triathletes who don’t train with the nutrition products being served on-course are much more likely to experience GI disasters during a race.

Don’t make that mistake.

Quantum Energy Squares, the official energy bar of IRONMAN North America, is served at every aid station at the 70.3 and full-distance races.  They deliver steady energy — without the sugar high and crash — through a proprietary mix of complex carbs, plant-based protein and an optimal shot of caffeine.

TriathlonWire readers get an amazing 25% off plus free shipping by using the coupon code TRIWIRE25 at checkout.  Now there’s no excuse not to train with what’s on course.

ASSUME THE POSITION

Having trouble maintaining your bike position throughout the race?  Then it’s time to recalibrate your bike fit.

Triathletes often over-emphasize their aerodynamic set-up, only to find it too uncomfortable to hold.   You must find that ideal balance of aerodynamics, comfort and power for your best triathlon ride.

In this comprehensive guide, the experts at Sport Coaching NZL walk you through a repeatable method for fixing your fit, and list some common mistakes triathletes make with their bike position.  Follow their steps for improving your bike fit, and you’ll soon be riding faster and more comfortably.

STAY IN THE ZONE

Functional Threshold Power (FTP) is a critical value used to determine your bike training zones and helps dictate your racing intensity.

Over time you probably notice your cycling improvement, but do you also remember to update your FTP and training zones to ensure continued progress?

In this blog post Chris Carmichael explains his process for deciding when to update training zones.  He likes to collect 3 data points that indicate FTP has changed.  Check it out and decide if your training zones need adjustment.

QUICK HIITS:

  • Iron Honors
    The multisport world was delighted to learn that 6x world champion Natascha Badmann will be inducted into the IRONMAN Hall of Fame after an amazing 20-year professional career.  Also inducted will be 5x hand cycle world champion Carlos Moleda, an indefatigable pioneer who led the way for physically challenged triathletes.  Congratulations to both well-deserving athletes.
  • Duel in the Desert
    Proving that fans will watch a good race, Lionel Sanders and Sam Long put on a show during the final 5km of the run at last weekend’s IRONMAN 70.3 St. George. The most exciting race of the year, this is triathlon running at its best.
  • Boston Fast
    This year’s rescheduled 125th Boston Marathon (which will take place on Monday after the IRONMAN World Championships in Kona) was forced to reduce its field size to 20,000 runners.  With space limited, you had to run a blistering 7:47 faster than your age group’s qualifying standard to earn a bib.  That’s fast!