IN THIS EDITION…

  • How to Qualify for Kona
  • A Brick for More 70.3 Speed
  • How to Train Your Gut for a Faster IRONMAN
  • Chelsea Sodaro’s Key Workouts

IT TAKES GUTS

There’s been lots of talk lately about how elite endurance athletes consume upwards of 120 grams (or 480 calories) of carbs per hour to fuel their winning performances.

Proper fueling is one of the biggest limiters of IRONMAN racing.  As many of you have painfully experienced, abruptly increasing caloric consumption on race day often leads to GI disasters. 

The good news, according to nutritionist Spencer Miller of the EF Education First pro cycling team, is that your gut can be trained to tolerate higher carbohydrate intake.  He explains how and when to increase carbs in training, how to determine what amount is right for you, and how to blend dual carb sources for maximum absorption.

You don’t want to miss this goldmine of practical fueling advice.  Integrate these tips into your off-season, and you’ll finally crack the code on race day nutrition.

HOW SHE DID IT

It’s always instructive to examine how elite athletes prepare for their top races.

In this article you get a glimpse of how super-coach Dr. Dan Plews guided Chelsea Sodaro to her runaway win at the 2022 IRONMAN World Championship.

While we don’t recommend that you mimic the workouts of professionals, we do encourage you to adopt the structure of these workouts for your own benefit.

Check out Sodaro’s go-to swim, bike and run sessions here, and notice her emphasis on improving strength endurance.   What can you learn from these workouts to enhance your own training?

NAIL YOUR NUTRITION

UCAN’s proprietary SuperStarch (now called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

Best of all, the flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.

We require steady energy and sharp mental focus throughout race day.  That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their winning performances.

As always, readers of TriathlonWire receive 15% off all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

GOLD BRICK

Nothing simulates competition like a well-designed brick workout.

In this post Jarrod Evans presents a brick session specifically designed for IRONMAN 70.3 triathletes who are in their final build phase for the event.  Evans recommends performing it up to 3 times prior to the start of your taper.

What’s interesting about his workout is how it combines repeated race pace interval efforts in each segment.  This session is ideal for triathletes at intermediate level and above, since it’s personalized based on your current fitness and race goals.

MEET ME IN KONA

Qualifying for the Hawaii IRONMAN is hard.

But if you’re serious about increasing your chances of earning a spot on the pier, you’ll want to review coach Simon Olney’s step-by-step guide to achieving your triathlon dream.

Frankly, we’ve never seen a more comprehensive roadmap on how to get to Kona.  Use this to design your own strategy to finally earn the right to race on the Big Island.

QUICK HIITS:

  • Drills for Faster Runs
    Here are 3 proven exercises that will make you a faster runner.  Sports rehab therapist James Dunne takes you through his favorite drills that will enhance strength, stability and ankle mobility.  Master these moves and you’ll get faster, stronger and more resistant to injury