IN THIS EDITION…

  • Is your elbow angle slowing you down?
  • 15 case studies to help improve your bike position
  • Stop chasing the “look”… Do the work!
  • 23 essential off-season bike & run sessions
  • 5 surprising benefits of isometric strength training

OFF-SEASON ESSENTIALS

Intentional off-season training will lay the foundation for breakthrough performances next year.

Coaches Non Stanford and Ben Bright offer their favorite off-season bike and run sessions, and explain how and why to perform them for maximum effect.

Use these 23 workouts to layer efforts of varying intensity on top of your base miles.

AERO AUDITS

Fit guru Mat Steinmetz believes the most meaningful improvement a triathlete can make on the bike is optimizing their aero position.

Study his analyses of the 15 fastest pro women in Kona, and consider where you can make refinements in your bike set-up.

ELBOWS OUT

An often-overlooked element of mastering the freestyle pull is establishing the correct elbow angle.  

In this video veteran coach Chris Da Sie provides a step-by-step guide for establishing the optimal alignment of your hand, elbow and shoulder to achieve maximum propulsion.

Freestyle speed does not come from pulling harder, but from pulling properly.

UP THE PACE

Many triathletes overthink their freestyle stroke.  By trying to focus on too many cues, their stroke rate drops and they develop deadspots that kill their speed.

One way to avoid this is to increase your stroke rate with the FINIS Tempo Trainer Pro.  This underwater metronome can help raise your turnover to 35 strokes per minute (or higher). Doing so will smooth out your power curve and increase your efficiency.

A higher turnover is more conducive to success in the open water where other swimmers, waves and chop frequently disrupt your forward momentum.

TriathlonWire readers get a 20% discount by using the coupon code TRIWIRE at checkout. Get on it!

MORE STATIC

Recent research in strength training reinforces the 5 sport-specific benefits of isometric exercises.   TLDR: they will make you a faster runner. 

Molly Schmelzle reviews the 2 types of isometric exercises and explains why they offer such high reward and low risk.

She also demonstrates 8 proven isometric movements for long distance running.

BUILD, DON’T BUY

In his thought-provoking essay, coach Patrick McCrann exposes how too many triathletes spend countless dollars and years chasing the look of improvement, instead of focusing on what really matters: proof of work.

He explains how to effectively leverage your limited time and precious resources to derive the tangible performance gains you’re really seeking.

QUICK HIITS:

  • Cellular Engines
    Creatine isn’t just a supplement for strength building; it’s one of the most important molecules for maintaining mitochondrial health.  Here are 5 reasons why you should take it daily.