IN THIS EDITION…

  • 7 fundamentals of off-season strength training
  • 3 pace-based swim workouts
  • How to transfer swim skills to the open water
  • 10 principles of successful bike training
  • Proven mental strategy for breakthrough running

BETTER BIKE

Master coach Chris Carmichael shares the 10 core tenets of successful bike training that all triathletes need to know.

Keep these fundamentals top-of-mind as you plan for next season.  Doing so will help you avoid the fads and shiny objects that often prevent real long-term progress.

OPEN WIN

Brenton Ford delivers another outstanding lesson on how to adapt your swimming skills to open water.

In this video he provides loads of practical tips on how to use the “rolling breath” sighting technique to prevent speed loss; why “higher, wider & faster” is the secret in rough surf; and how to capture a 34% energy savings by drafting properly.

Adopt his techniques to cope with the unpredictability of open water for your fastest swim splits ever!

MIND CONTROL

To help ensure the successful execution of your next run, consider using coach Greg McMillan’s Go Zone mental strategy.

This battle-tested method chunks the race into 5 key phases, each with its own distinct cues for visualization and exertion of effort.   By breaking the event into manageable segments, you’ll maintain focus and remain engaged throughout the race.

Practice the Go Zone Racing method in training, and then watch it unlock superior performances on race day.

SEASON’S BEST

Beginning tomorrow Zoot Sports will dominate Black Friday with its biggest sale of the year!

You can save up to 80% sitewide so, after buying the perfect gift for that triathlete in your life, pick up a little something for yourself, too.

Founded in Kona, Hawaii in 1983, Zoot is the original triathlon brand.  Today it’s the global leader in multisports apparel, producing the most technologically-advanced and complete product line for triathletes in the world.

Don’t linger in transition!  The sale lasts for just 10 days and ends on December 2.

FASTER WHEN FATIGUED

Looking to add a little variety to your swim training?  Or do you need an injection of speed to improve the swim split in your next event?

Then check out these 3 pace-based swim workouts for triathletes by Olivier Poirier-Leroy.

They’ll help you break the bad habit of long, steady swim sets and teach you to swim faster when you’re fatigued.

OVERCOME IMBALANCES

Do you want to improve your biomechanics, speed and injury resistance?  Then get to the gym.

To help get you started, check out Jarrod Evans’ 7 guidelines for an effective off-season strength program.

It’s specifically designed to overcome the imbalances caused by the highly repetitive actions of swimming, biking and running.

QUICK HIITS:

  • Strava Bonks
    Ray Maker explains how Strava’s recent change of service will cut off dozens of apps from accessing Strava data.  This could impact how you use training platforms like Zwift, TrainerRoad or VeloViewer and even how you interact with your coach.  Come on, Strava… You can do better!
  • Wheel Time
    If you’re thinking about upgrading your race wheels, a good place to research your options is Slowtwitch’s Kona wheel count.  In 2024 Zipp was the clearcut wheel of choice among the men racing the IRONMAN World Championship.
  • Simply Divine
    Known for its innovative production of affordable triathlons, Cal Tri Events recently announced its “Divine Intervention” event registration coverage.  If a natural disaster forces the cancellation of an event, then athletes may obtain a full refund or transfer their entry at no charge to a future race.  Nice!