IN THIS EDITION…
- Combine Swim Endurance with Good Technique
- Nutrition for the Long Haul
- Lessons from Kona Qualifiers
- On-Ramp for Off-Season Strength Training
SPEED FROM STRENGTH
Do you want to preserve muscle, improve coordination, resist injury and get faster? We thought so… So do we.
To achieve these objectives, strength training is required. With off-season upon us, now is the perfect time to introduce – or upgrade – your routine.
First, let’s get you started properly. If you’re strength training for the first time, or returning after a layoff, coach Chris Carmichael lays out a proven roadmap for getting back to bodywork.
If you prefer to workout at home, then these 5 exercises for faster triathlon running by kinesiologist Jon-Erik Kawamoto will do the trick. They’re specifically designed to magnify the strength and mobility needed for better run splits.
Still questioning if strength training is for you? Then Dr. Martin Bonnevie cites studies that demonstrate lifting weights benefits endurance performance.
In this article coach Conrad Goeringer shares his 4 key principles for breaking 9 hours and qualifying for Kona.
What might be surprising is just how much training is performed at low intensity. For example most runs are at 1 to 2 minutes per mile slower than race pace in order to build aerobic fitness.
Goeringer’s approach is unique in how it emphasizes “deliberate efficiency,” which allows his athletes to achieve great results on minimal training volume.
While sub-9 is probably an unrealistic objective for most of you, we’re confident that you’ll find valuable takeaways that can be integrated into your own training. No matter what your goal time is for your next IRONMAN, it’s helpful to understand the training methodologies of the best age group triathletes.
TOOL FOR THE JOB
Like most of us, you’ve probably committed to improving your swimming technique during the off-season. Great!
There’s no better way to level up your swim skills than by performing the proper drills with the right accessories. That’s where FINIS comes in.
FINIS understands triathlon swimming. They design and manufacture the most innovative swim products in the sport, engineered to help you become faster and more proficient.
Strengthen your kick with the Long Floating Fin (Dave Scott’s favorite). Refine your entry and pull with the world’s best selection of swim paddles. Discover how the Tempo Trainer can increase and optimize your stroke rate (key for open water speed). Or finally correct your timing and body rotation by drilling with the Stability Snorkel.
No matter what element of your stroke you want to improve, FINIS has a product that will shorten your learning curve.
As always as a TriathlonWire reader you get 20% off your purchase with coupon code TRIWIRE.
ENDURANCE VS. DRILLS
Triathletes must pursue two competing objectives if we want to improve our swim. We need exceptional speed endurance, but we also must maintain excellent technique in the late stages of the swim when we’re tired.
Improving skills requires precise mechanics in the absence of fatigue; but enhancing endurance requires fatigue to stimulate the desired adaptations.
How do we train for both?
Coach Andrew Sheaff offers a 3-step process that integrates skill development with endurance work.
Begin each workout with specific drills before a block of solid training. Then occasionally interrupt that main set with short segments of the same drills you started with. Doing so will help reinforce proper technique, even when tired.
Personalize this workout concept to address your own weaknesses, and watch your swimming dramatically improve.
LONG DISTANCE NUTRITION
The topic of nutrition often feels overly complex, if not downright confusing, especially when we’re trying to optimize it for performance.
That’s why we appreciate this article that busts 5 common endurance nutrition myths and replaces them with practical and realistic solutions for better fueling.
After reading this we couldn’t help but feel a sense of relief; but, really, the best nutritional advice is built upon proven science and common sense.
- Master Pacer
One of the secrets to executing a successful triathlon is to nail your pacing strategy. In his latest book On Pace, author and coach Matt Fitzgerald explores the art and science of managing your race speed. Apply just a few of his pacing tips for more satisfying results in your next event.
- The Other Sam
For many, watching Sam Laidlow leading most of the Hawaii IRONMAN was their first introduction to this emerging superstar. Greg Bennett sits down with Laidlow in his latest podcast to learn how he executed the race of his life in Kona, and to get an idea of what we can expect from him in the future.
- One Day a Week
Physiologist and coach Alan Couzens explains why we all need one very long, very slow session each week to improve our metabolic efficiency.