IN THIS EDITION…

  • 10-hr IRONMAN on 10 hours a week
  • How to design & execute your ideal long run
  • 4 pros share tips on indoor bike training
  • 12 lunges for bulletproof legs
  • 5 benefits of bilateral freestyle breathing

INNER STRENGTH

Indoor cycling has become a proven training pillar for efficiently building fitness in the saddle.

Discover how and why 4 top pro triathletes use Zwift to gain a competitive advantage.  Power Up!

PERSONALIZED LONG

The weekly long run is one of the most important workouts of your buildup.  Master coach Greg McMillan prescribes how to determine the length of your long runs.

He also offers insights on why duration is better than mileage, and how to dial in your best pace to ensure the desired adaptations.

BOTH SIDES

Although you might never use it during a race, learning how to breathe bilaterally will improve your swimming technique and elevate your confidence.

Need more convincing?  Check out these 5 reasons why bilateral breathing makes freestyle faster.

2026 STARTS NOW

Train side-by-side with 3x Hawaii IRONMAN World Champion and IRONMAN U Master Coach Craig “Crowie” Alexander.

On March 8-13, 2026 Crowie returns to the luxurious Mauna Lani Resort to deliver his unparalleled Craig Alexander’s Kona Triathlon Camp.

Athletes will train on the World Championship course, including cycling on the famous Queen K Highway, running in the Natural Energy Lab and swimming in Kailua Bay.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and goals of each participant.

Guaranteed to make you faster, this camp will sell out fast.  Make your no-risk reservation today.  

10-HR FORMULA

A sub-10 hour Ironman might not be in everyone’s future.  But you can certainly adopt some of Kevin Coady’s 10-point hyper-efficient training strategy to make the most of your time.

After considering the 5 drawbacks of high-volume Ironman training, he distilled his approach into a laser-focused minimalist plan stripped down to the essentials.

BIG STEP

Nothing strengthens and balances the lower body, while increasing mobility, like lunges.  Coach Katelyn Tocci covers all 7 benefits of lunges in her runner-focused guide.

It includes 12 variations of lunges designed for endurance athletes, which are guaranteed to fire up your glutes, hamstrings and quads. 

QUICK HIITS:

  • Rinny Reflections
    Mike Reilly reconnects with his friend and 3x IRONMAN World Champion Mirinda “Rinny” Carfrae to discuss the continuing evolution of racing speeds.  Rinny offers her unique perspectives on the exciting rivalries that will collide in an explosive Kona competition. 
  • Slippery Lids
    A great way to instantly capture more cycling speed is to upgrade your helmet.  In this video aerodynamicist John Ruland tests 10 aero helmets with a top age group triathlete.  See which one came out the fastest and most comfortable.
  • Pier Pressure
    Next weekend’s women-only IRONMAN World Championship in Kailua-Kona features 60 pros, including 3 former full-distance and 70.3 world champs, and 9 of the top 10 finishers from last year’s title race.  Laura, Kat, Lucy, Taylor, or…?  It’s gonna be hot!