IN THIS EDITION…

  • The perfect 30-min swim workout
  • 4 proven strategies for busting a running plateau
  • You should be doing Norwegian 4x4s
  • 5 tips for getting faster over 40
  • Why lifting heavy works for triathletes

FASTER OVER 40

Being a masters triathlete doesn’t mean giving up on getting fitter and faster.  Just follow Phil Mosley’s 5 tips for triathlon training over 40.

By recognizing the inevitable age-related changes, you can employ these proven training strategies to combat them.  Age is just a number when you train smart!

4X4

Norwegian training methods are all the rage (for good reason), and one of its most popular workouts is the 4×4.

This intense interval session has been shown to improve cardiovascular health and increase VO2 max.

Beth Skwarecki explains why the 4×4 is so valuable and shares her tips to make this challenging session work for you.

BUSTING PLATEAUS

Even if you’re nailing your workouts, eventually you’ll hit a plateau in your running.

Working harder is usually not the answer (in fact, it often leads to injury).

Coach Jeff Gaudette offers 4 science-backed strategies for breaking through a plateau.  They’re designed to vary the training stimuli and provide new challenges so your body can continue to adapt and improve.

MORE ENERGY, LESS SUGAR

Get ready for the off-season by restocking your sports nutrition with UCAN drinks, gels and bars.

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that provides athletes with smooth, long-lasting energy with no spikes and crashes associated with sugary gels and drinks.

UCAN provides sustained fuel and sharp mental focus with no stomach upset… even during your most demanding training sessions.

Load up on everything you need for your off-season, and be sure to try their new Watermelon Edge Gel with caffeine!   TriathlonWire readers get 15% off (or more!) by using this link.

SOLO SPEED

Are you a solo swimmer?  Then you’ll love this 30-minute workout tailored for triathletes by coach and former Olympian Alex Coci.

Not only does he replace random, steady-paced sessions with a precisely structured workout, Coci also offers triathlete-specific insights and reveals the 4 vital metrics for tracking improvement.  

KEEP IT HEAVY

We know strength training benefits endurance athletes, but should we lift lighter weights for high reps, or opt for going heavy at low reps?

To the surprise of many, research shows that low-load high-rep (LLHR) training does not meaningfully improve endurance performance.  Coach Nick DiMarco explains why.

Instead complement what just running can’t provide, like the strength and power needed to help you tolerate the stress of a long-distance event.

QUICK HIITS:

  • 10 Tenets
    Sports scientist and training guru Dr. Stephen Seiler has distilled his 30 years of experience into 10 tenets of endurance training.  Use these to guide and optimize your own program.