IN THIS EDITION…

  • 8 ways to improve cycling durability
  • Rethinking your protein intake
  • 12 fresh endurance swim workouts
  • Battle-tested tips for mastering the Kona heat
  • 7 guidelines for more productive long runs

DEEPER ENDURANCE

A strong foundation of swimming endurance is essential for triathletes.  It enhances cardiovascular fitness, improves recovery and increases your speed over longer distances.

Fortify your base with these 12 swim endurance workouts by Benjamin Strydom.

During your sessions, be sure to audit these 5 technical cues for maximum improvement.

DELAY THE DECAY

If you’ve ever been frustrated because you can’t hold speed late into an IRONMAN bike leg, then you might have problems with durability.

Like a “battery” that sustains its charge for 5 or 6 hours into a ride, higher durability means you can resist fatigue and maintain your power for longer.

Coach Frank Overton explains 8 ways to improve your cycling durability, and details how to test and track your progress.  Follow his advice to avoid the fade during the second half of an IM bike.

MASTER OF LAVA

The Big Island’s infamous combination of high temperatures and swamp-like humidity can produce a heat index over 104°F.

Age group Kona recordholder Dr. Dan Plews explains how heat affects performance and reveals his exact heat adaptation protocol that set him up for his record-setting race.

FINE-TUNED FUELING

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

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

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

As always, readers of TriathlonWire receive 15% (or more!) off all UCAN purchases by using this link.  There’s no better time to stock up on drink mixes, bars and gels!

PRESERVE THE LONG

The cornerstone of any training program is the long run.  Coach Ian Torrence reminds us of 9 key benefits of this critical workout.

To maximize your adaptations, follow his 7 guidelines for managing the length and intensity of your long runs.  Performed consistently and precisely, nothing delivers better ROI late in the race.

RETHINKING PROTEIN

New research suggests that athletes can benefit from daily protein intake of up to 3 gm/kg of body weight.  That’s a lot.

During periods of high training loads, your body requires significantly more protein for repair and recovery.

Performance nutrition coach Scott Tindal outlines how to personalize your optimal protein consumption to ensure you’re getting the nutrients you need for performance and health.

QUICK HIITS:

  • How About Free?
    In an age where event entry fees have skyrocketed, Cal Tri Events has taken the opposite tack: anyone who has raced in 25 Cal Tri events gets free entries for life.