IN THIS EDITION…
- Bikes ridden by the fastest pros in Kona
- 4 benefits of single-leg strength work
- Blueprint for effective off-season swimming
- 5 ways the Norwegian Method can elevate your training
- How to eliminate Grey Zone workouts
NORWAY’S WAY
Many argue whether the “Norwegian Method” is anything more than disciplined pyramidal training. However, what’s not up for debate is that triathletes from Norway – a country of just 5.7 million — are consistently winning titles and dominating IRONMAN podiums.
Endurance coach Martin Zhor studied their process and identified 5 characteristics of the Norwegian Method that you can adopt for your own program.
As Zhor reminds us: there are no secrets. Successful endurance training is about consistency, structure and adaptability.
SWIM OFF
Here in the northern hemisphere, cold weather is just around the corner. It’s the ideal time to prioritize your swimming.
Make the most of your winter with this comprehensive 3-part guide to off-season swim training.
Use this detailed blueprint to improve your technique, while building endurance and power that will result in better performances next spring.
NO GREY DAYS
Triathletes are warned of the perils of “junk miles” and “kinda hard” sessions that accumulate fatigue but don’t produce the desired adaptations. This is often referred to as training in the grey zone.
In this article Matt Fitzgerald describes the 3 types of training days common to all effective programs. He goes on to explain how to avoid grey days by always training with purpose.
FRESH & FAST
Founded in Kona in 1983, Zoot is the original triathlon brand. Today it’s the global leader in technical and stylish multisports apparel.
Zoot offers a wide array of products for swim, bike and run. Don’t miss its coveted Elite Collection and the exclusive IRONMAN line.
Elevate your performance and style by upgrading to Zoot… and be sure to use coupon code TRIWIRE for 15% off your purchase.
SINGLED OUT
Coach Renee Eastman reveals the missing piece from most triathletes’ training programs: single-leg strength work.
Learn why unilateral exercises are so vital, then commit to these 6 single-leg exercises for stronger cycling & running. You’ll soon see improvements in power, durability and speed.
AERO CALVES
If you’re seeking marginal gains on the bike, then don’t overlook the calf sleeve.
Independent testing suggests they can save 2 to 7 watts. Over 112 miles, that translates into meaningful improvements of up to 3 minutes.
Don’t take our word for it: both Casper Stornes and Solveig Løvseth wore calf sleeves enroute to their recent IRONMAN victories.
QUICK HIITS:
- Meet the Champ
Kona rookie Solveig Løvseth didn’t panic, even when she found herself 7 minutes behind during last Saturday’s brutal race. Then, after the favorites faltered, she emerged victorious. Get to know the latest Norwegian IRONMAN World Champion in this enlightening conversation with Pro Tri News.
- What They Rode
Here’s a summary of the bikes that were ridden by the fastest pros in Kona last week. It’s interesting to see which frames and accessories were most popular.
- What’s Your Excuse?
Perhaps the most impressive performance in Kona was that of 80-year-old Natalie Grabow, who became the oldest woman to ever finish the Hawaii IRONMAN. Amazingly she didn’t take up swimming until she was 59!
