STYLE AND SPEED

Today TriathlonWire readers (like you!) get a secret coupon code for 25% off all De Soto Sports triathlon gear and apparel. Be sure to check it out below.

TRAINING AT RACE PACE

It’s important to conduct some of your swim, bike and run training at (or near) your race pace. Why? It helps familiarize you with actual race speeds and improves your efficiency at those efforts.

Coach and author Matt Fitzgerald helps us understand how much of your training should be done at race pace (spoiler alert: surprisingly little). He also summarizes the research that substantiates these prescriptions.

Purposefully adding race pace sessions during the last 12 weeks of your race buildup delivers the stimulus needed for optimal performance while reducing the risk of burnout and injury.

PUMP IT UP

In order to reach your 2021 swimming goals, now’s the perfect time to change up (or introduce) dryland training into your program.

Why is it so important? Effective dryland training improves your stroke rate, increases your distance per stroke (because you’ll be stronger in the water, and helps prevent injury.

The experts at MySwimPro present two of the best options we’ve seen, one routine for those new to dryland work and one for the more advanced. Perform these sessions 2-3 times per week and you’ll start seeing results almost immediately.

I’LL TAKE A SHOT OF THAT

Dr. Jack Daniels is a 2x Olympic medalist named “World’s Best Coach” by Runner’s World magazine. His book Daniels’ Running Formula has served as the training bible to runners and coaches worldwide.

He’s especially well known for his ability to extrapolate precise training intensity paces from either your recent race performances (which there are few of) or a 30-minute time trial. These pace prescriptions – originally presented in his dog-eared VDOT chart – are now conveniently available from this web-based calculator or free mobile app.

Finally you can remove the guesswork from your training and perform your next tempo run at exactly the proper pace.

FASTER IN STYLE

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De Soto Sports now offers you early priority access to its Black Friday sale. Use this secret code TRIWIRE25% (available only to TriathlonWire readers) to get 25% off site-wide on all apparel, T1 wetsuits, face masks, accessories, and even sale items (for up to 75% off). Incredible!

But hurry: the code is only valid through 11:59pm PT Sunday.

LOWER BACK PAIN

One of the most common afflictions reported by triathletes is lower back pain, which can flare up after hours in the aero bars or after a long run.

This pain can be reduced or eliminated by strength training that targets the lower back and core. This very simple 5-exercise circuit performed 3 times per week is a great place to start.

Another cause of lower back pain is hip flexor tightness. Research indicates that dynamic and eccentric stretches like these (jump to 5:10 of the video) work wonders in improving hip range of motion.

TALK WITH A CHAMPION

As you try to work off that 4,000 calorie Thanksgiving dinner, why not do so while following the inspirational and informative conversation between Bob Babbitt and 4x Hawaii IRONMAN World Champion Daniela Ryf.

Your long trainer session will fly by — and you’ll pick up some insights — as Daniela talks about her current training and reflects on the lessons learned from last year’s challenging race in Kona in this Babbittville Radio exclusive.

QUICK HIITS:

  • Helping Hand
    Hawaii’s Big Island has been hit particularly hard by the pandemic, suffering from 13.6% unemployment. To help the community, the IRONMAN Foundation has pledged $1 million for hunger relief. Earlier this week, as part of that initiative, it distributed 600 turkeys and fixings for Thanksgiving meals. Well done… and Mahalo.
  • Iron Out
    After valiantly trying to maintain the remnants of a tattered racing year, IRONMAN finally waved the white flag and cancelled its remaining 2020 US triathlons and Rock’n’Roll Marathons. Athletes can still participate in its virtual races.
  • Tweet of the Week
    Former Boston Marathon champion Greg Meyer summed up the essence of where mental toughness comes from… a trait required for successful triathlon performance.