IN THIS EDITION…
- Better rotation means more swim speed
- Amazing peak & fade intervals
- Heat acclimation in the hot tub
- Pacing with your power meter
POWER PACING
During the bike leg of a triathlon, all watts are not created equal.
Coach Hunter Allen explains how experienced triathletes achieve their ideal bike pacing – and their best runs – by focusing on the smooth and steady output of power.
Surges on the bike are your enemy. Whether caused by reacting to rivals, overcoming climbs or simply over-biking, they result in unnecessary energy expenditures that will hamper your run.
Learn how to identify your optimal bike speed in training, and how to govern it during your race. Doing so will unlock your best performances.
ROTATION MATTERS
How does body rotation contribute to faster freestyle?
It primarily relates to the transfer of energy from your hips and core to your back, shoulders and arms to generate more propulsive force. It also involves the more streamlined body position that’s achieved through proper rotation.
Find out about this critical swimming dynamic and learn 2 great drills for improving the timing and efficiency of your rotation.
TOOLS FOR THE JOB
Like most of us, you plan to improve your swimming technique during the off-season. Fantastic!
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 correct your timing and body rotation by drilling with the Stability Snorkel.
As always TriathlonWire readers get 20% off their FINIS purchases with coupon code TRIWIRE. Try it now!
PEAK & FADE
Top athletes often perform peak and fade intervals, where each effort starts at a very high intensity to pre-load the muscles before settling into the desired pace (commonly at threshold) for the remainder of the interval.
This advanced workout structure helps athletes tolerate higher lactate concentrations, improves the anaerobic energy system and builds mental toughness.
If you want to experiment with these potent sessions in your own training, then read INSCYD’s guide to designing your own peak and fade workouts.
HOT OPTION
While social media influencers rave about the subjective benefits of cold plunges, recent research indicates that a hot bath immediately following exercise produces measurable benefits when performing in the heat.
In one study, 6 days of a 20-minute hot bath after training resulted in a significant improvement in 5km run times. Other studies show that consistent time in the tub results in increased levels of mitochondrial enzymes that translate into improved fitness.
Hot baths can be a practical and cost-effective heat acclimation alternative compared to relocating for weeks to a warm environment.
QUICK HIITS:
- No Gym Required
Derek Teel’s 5 bodyweight exercises for stronger cyclists will deliver measurable improvements in your bike splits, even if you don’t have access to a gym.
- Bring It In
With the off-season upon us and winter just around the corner, it’s time to get pumped about indoor training. Check out these 8 reasons why indoor cycling is your best solution for becoming a better rider.
- Mobility Boost
Increasing the range-of-motion of key joints can have a profound effect on athletic performance, but making progress can be slow. Fast-track your improvements with kinesiologist David Liira’s 3 loaded movement routines for better mobility. Performed 2 or 3 times weekly, you’ll soon be moving with more control and less impingement.
