IN THIS EDITION…

  • How strength training can make you a faster cyclist
  • 5 drills to fortify your freestyle
  • Why your zone 2 runs feel harder
  • 2 traits of all effective bike intervals
  • 3 tips for bulletproof mental toughness

2 HARD

Does it feel like your “easy” Zone 2 runs are getting harder?  Congratulations!  That means your training is working.

As coach Kylee Toth explains, as your aerobic system adapts and improves, you’ll run faster at the same heartrate.  However this increased speed comes at the cost of additional muscular stress and the need for better recovery. 

To ensure continued progress, follow these 3 tips for managing the positive training adaptations you’ve worked so hard to obtain.

FIVE FOR FREE

If your swim workouts feel inconsistent or just kind of “off,” then you’ll appreciate these 5 drills to level up your freestyle by coach Kaitlin Frehling.

Each drill is designed to improve a specific piece of the freestyle puzzle.  Perform the ones most relevant to you, and soon your stroke will feel smoother and more effortless.

SADDLE STRENGTH

In one of the most practical guides on the topic we’ve seen, coach Nate Dunne makes the case for why you should prioritize strength training to become a faster cyclist.

Clearly outlined are the 4 benefits of strength training and the 4 factors that dictate how much improvement on the bike you can expect.

He then offers detailed good-better-best strategies for building strength that fit nearly every athlete.  If you’re serious about improving, then there’s no excuse not to lift.

NEXT LEVEL FUELING

UCAN’s proprietary LIVSTEADY SuperStarch is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

UCAN products provide athletes with steady, long-lasting energy with no spikes and crashes associated with sugary gels and drinks.

Best of all, the flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy and supports sharp mental focus throughout the race with no GI or stomach upset.

As always, readers of TriathlonWire get 15% off all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks today!

TOUGHEN UP

Mental toughness is a critical – but often neglected – skill that directly impacts your performance.  Not only does it enable you to push through physical discomfort, but it also helps maintain focus and allows you to stick to a challenging training plan.

The good news is that mental toughness can be trained.  Here are 3 strategies for reinforcing mental resilience by Jason Fitzpatrick that you can begin using today.

REPEATS

In his typical straight-talking style, Matt Fitzgerald describes the 2 characteristics of any effective interval session, and explains why you should be doing bike repeats year-round.

He generously offers a 16-week cycling interval progression for triathletes that’s simple, hard and effective.  Just what you need in the off-season.

QUICK HIITS:

  • Running On Empty
    A recent study of marathoners discovered that they typically consume less than half of the carbohydrates recommended for optimal race performance.   Further, the under-consumption of gels seemed to be the main reason why runners under-fuel.