IN THIS EDITION…

  • 9 most common training mistakes
  • Transform your freestyle catch with 2 drills
  • 5 squat variations for faster running
  • Your age group standards for IMWC qualification
  • 7 tips for conquering headwind

CHAMPIONSHIP STANDARDS

[This feature originally appeared in our September 19 edition, which was not fully distributed due to technical issues.]

Information is power.  If your goal is to qualify for Nice or Kona, then it pays to know the times and splits in your age group that will earn you a position on the start line.

Coach Russell Cox has crunched the numbers for you, and presents them in this useful summary of the latest IRONMAN age group qualification standards.

He also lists all the 2025 qualifying events and their available number of championship slots.  It’s time to start planning.

PREVAIL IN THE GALE

Nothing can be quite as soul-sucking than riding for miles into a relentless headwind.

Of course, powerful trade winds are a feared characteristic of the Hawaii IRONMAN and a successful bike split depends on how well you manage them.

In this article Jenny Lucas-Hill offers 7 proven tips for dominating your ride in windy conditions.  With the right gear choices, pacing strategy and mindset, you’ll have a great ride.

ELIMINATE MISTAKES

Focusing on your weaknesses and maintaining balanced, consistent training are two important strategies that help ensure success in triathlon.

Pro triathlete James Williams explains how to apply these concepts while avoiding the 9 most common triathlon training mistakes.

TRAIN WITH CROWIE IN KONA

Craig “Crowie” Alexander won the Hawaii IRONMAN World Championship 3 times, and in 2011 broke its 15-year-old course record with a devastating run off the bike.

Now you can train side-by-side with Crowie at the site of his greatest victories.  On March 9-14, 2025 join Craig Alexander’s Kona Triathlon Camp for an unparalleled training experience hosted exclusively at the Mauna Lani Resort.

Designed for athletes of all abilities, sessions are personalized to match the fitness and experience of each participant.

Athletes will swim in Kailua Bay, ride along the famous Queen K Highway, and run in the Natural Energy Lab.  You’ll also train on the 3,200 private acres of the incomparable Mauna Lani Resort, located at mile 34 of the IRONMAN bike course.

Space is very limited.  Learn more & make your no-risk reservation today.  It’s guaranteed to improve your triathlon proficiency.

STOP THE SLIPPAGE

In this video coach Brenton Ford describes a different way to think about your freestyle catch.  He wants you to imagine holding firm through the arm and shoulder, then visualize your arm remaining stationary as your body moves past it.

To help you master this concept, he demonstrates 2 effective drills to minimize arm slippage.   These will help transform your freestyle, delivering faster swim pace with fewer strokes. 

SQUAT FOR SPEED

Research confirms that strength training improves running economy, muscle recruitment and resistance to injury.

One of the most effective strength training exercises for runners is the squat.

Here are 5 variations of squats that will improve your running speed.

QUICK HIITS:

  • Crowded at the Top
    A star-studded field of pros will contest the men’s IRONMAN World Championships in Kailua-Kona, Hawaii on October 26.  Included are 4 former title holders, including reigning champ Sam Laidlow.
  • Nice & Hard
    Which championship IRONMAN course is more difficult, Nice or Kona?  After grading each event’s swim, bike and run, the toughest event has been named.