IN THIS EDITION…
- Petitioning IRONMAN to change its KQ process
- Proven strategy for hilly race courses
- What fast swimmers do with their arms
- 4 determinants of VO2 max for older triathletes
- Build run speed with this simple fartlek session
INVEST & HARVEST
It takes more than great fitness to succeed on a hilly triathlon course. The most experienced athletes race with a course-specific strategy for performing well over challenging terrain.
Use Matt Dixon’s investing and harvesting method to intentionally vary your intensity and maximize speed per watt.
His approach will help ensure you optimally allocate your efforts for the best possible result.
ARMED & DANGEROUS
Perfecting your arm movement is critical for faster swimming. Coach Brenton Ford breaks down the 4 phases of the freestyle stroke – from hand entry to exit – and shares how nuanced adjustments in your arm movement deliver immediate gains in speed.
Be sure to try his favorite drill that helps ingrain the ideal arm position during each phase of the stroke.
DO NOT CROSS
Sometimes the simplest workouts are the most effective.
Case in point: 90/30 fartleks rotate between 90 seconds of threshold running followed by 30 seconds at high Zone 2. Though deceptively simple, it teaches you how to approach – but not cross – that red line of intensity.
Learn why coach Mario Fraioli favors this session and how you can adopt it for mastering your race pacing.
GETTING IN
Last July IRONMAN introduced its new world championship age group qualification system. Based on a complex – and apparently flawed — methodology, this new system has not produced the desired results.
For example at the recent IRONMAN California — beyond the outright age group winners — 32x more men than women qualified for Kona. Additionally, the age-graded system seems to disproportionately benefit those over 40, while disadvantageing younger triathletes.
With uncharacteristic unity, the triathlon community quickly mobilized and has asked IRONMAN to audit, re-evaluate and refine its process for how triathletes qualify for world championship events.
Join thousands of triathletes worldwide – including Mark Allen and other champions – and sign this petition that requests IRONMAN redesign its world championship qualifying process.
INCREASED CAPACITY
VO2 max is a crucial measure of cardiovascular fitness and endurance. Unfortunately it deteriorates over time.
By understanding the 4 determinants of maximum aerobic capacity, you can take steps to delay the decline of your VO2 max as you age.
JUMP FOR SPEED
Plyometrics make muscles more explosive and efficient, which translates into faster marathon pace. They also improve running economy, which allows you to use less energy at any given pace.
But, according to exercise physiologist Heather Hart, most runners get them wrong.
Learn how to safely and effectively integrate these exercises in this comprehensive guide to plyometric training for runners.
QUICK HIITS:
- Fresh & Raw
Shot on location in Marbella, enjoy these candid and unscripted interviews by Bob Babbitt with the top 4 pro men and top 4 pro women from the 2025 IRONMAN 70.3 World Championships.
- Fiber Taper
To avoid race day stomach problems, Dr. Krista Austin recommends a 3-day pre-event “fiber taper.” Learn what foods to avoid, and what to eat instead, to perform at your best.
- Another Classic Win
Former Olympic road cycling champion and 1-day classics specialist Greg Van Avermaet won the 40-44 age group at the IRONMAN 70.3 World Championships in Marbella, Spain. Unsurprisingly his bike split was only 7 min slower than the overall pro winner.
