RUN LIKE CROWIE
We all love cranking out a blistering bike leg during a race but, in the back of our minds, we know damn well that there’s still a run to complete. All too often, it’s not pretty.
Running well off the bike is one of the most important — and difficult — skills to master in triathlon.
Don’t worry: we’ve got you covered. 3x Hawaii IRONMAN World Champion Craig Alexander is offering TriathlonWire readers his free guide on how to improve your triathlon running in 8 weeks or less. You can grab your copy here.
Has this ever happened to you?: Run training is going well. Your miles and speedwork are increasing. Then, during a session, you feel your calf tightening. Before you can decide whether or not to end your workout early, it happens: you’re stopped in your tracks by a sharp, tearing pain in your calf.
You’ve just had a calf heart attack.
Most commonly seen in MAMILs, this strain or tear in the calf muscle complex can sideline you for weeks. Worse, it can reoccur without warning.
In this comprehensive article by physical therapist Daniel Frey, you’ll learn how to treat these calf injuries and — more importantly — how to address the underlying problems that cause them in the first place.
BUILDING YOUR SWIM BASE
Swim workout efficiency is paramount when building your training base, especially when faced with limited pool access.
One key to achieving this efficiency is tending to your various energy systems in the proper proportions (and not just swimming mindless laps).
How much time should be spent at aerobic intensity? When should I focus on drills and technique? What about speed work?
In this article swim coach John Wood outlines his strategy for workout structure, and even provides a sample workout for triathlon swimmers.
FASTER WITH FINIS
FINIS recognizes the unique needs of triathletes, and has developed a line of innovative products that will make you a better, faster and more efficient triathlon swimmer.
We especially like their new Slide Dryland Trainer stretch cords. Its clever design provides constant (not variable) resistance throughout the swim stroke cycle. Perfect for keeping freestyle tone now, it’s also ideal for pre-event warmup when we finally return to racing.
TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE20 at checkout.
Zone 2 running should feel pretty easy, because it should be conducted at an effort that you can sustain for several hours.
If you’re using heart rate as your guide, it can be surprisingly challenging to keep your pulse low enough to remain in the Zone 2 range, especially if conditions are warm and humid, or if your route is hilly.
Check out Triathlon Taren’s 6 tips on how to lower your heart rate to derive the benefits (like mitochondrial development) of long, slow distance.
Triathlon Hall-of-Famer Mike Reilly (the Voice of Ironman) is lending his golden pipes to serve as MC of an innovative event on October 24 called Mind Body Tri.
This non-competitive virtual event combines a short yoga session, a 5 km run and guided meditation… so you won’t have to stress over your training.
Mind Body Tri is being organized through a collaboration of 6 endurance industry professionals to promote fitness and well-being. Who knows… you might even leave the event chanting Mike Reilly’s favorite mantra: You are an Ironman, You are an Ironman… You can learn more and register here.
- Ride for CAF
For more motivation to ride, why not join the free Challenged Athletes Foundation STRAVA Challenge? We did! Check out the details here.
- Recover from What?
USA Triathlon has named October 12 “Recovery Day” (did anyone tell them there’s no Hawaii IRONMAN this year?) With almost no racing, we find this to be a rather curious promotion for one of its newest sponsors.
- What it Takes
The recent SLT Arena Games has published all the performance data captured from its elite participants. Now you can compare it against your own numbers… and truly understand what sets the pros apart from the rest of us mere mortal triathletes!