IN THIS EDITION…

  • 3 bike sessions for 70.3
  • Anchoring your freestyle catch
  • Carb periodization for better workouts
  • Protein calculation for masters athletes
  • Train slow to race fast

POLARIZED EXPRESS

Going slowly most of the time will make you faster.  That’s the basis of polarized training.

When most of your training is done at low intensity, the occasional high-intensity session will deliver optimal adaptations.

Polarized training requires discipline; it’s too easy to get drawn into faster and faster speeds, especially when training with a group.

To help you understand how to structure polarized sessions for your own program, former pro and now top endurance coach Ryan Bolton offers 6 of his favorite swim and run workouts.

You’ll notice each prescribes a wide variation of speeds, with an abundance of slow, aerobic work.

A TIME FOR CARBS

Periodization is not just for planning your training program, but can also be applied to macronutrient timing, too.

In this article Dr. Dan Plews suggests that you can manipulate your carbohydrate intake to match the goals of individual training sessions.  The benefits, he claims, include higher quality workouts and avoiding the over-consumption of carbs that would inhibit your fat-burning efficiency.

Plews shares some compelling data from his experience coaching pro triathlete Chelsea Sodaro.  It indicates that his Right Fuel, Right Time method is healthy and effective.

As long-distance triathletes we want to improve our ability to use fat as fuel.  Carbohydrate periodization could be a powerful strategy for achieving this goal.

3 RIDES FOR 70.3

Succeeding in an IRONMAN 70.3 requires flawless execution of the bike leg.  Finding your ideal speed somewhere between the high-intensity of Olympic distance racing and the all-day endurance of full-distance events can be tricky.

According to coach Alison Freeman, there are 3 essential 70.3 bike workouts that will help prepare you for the demands of the race.  These sessions build fitness, refine your pacing skills, and fine-tune your fueling.

Use these workouts as your weekly long rides 2 to 8 weeks prior to your event and not only will you have a great bike leg, but you’ll optimize your run, as well.

KICK IT UP A NOTCH

Since 2014 Craig “Crowie” Alexander has guided over 7,100 athletes to exceptional performances through his Sansego Triathlon Club.

Whether you’re building towards your “A” race, or aiming to improve your weaknesses while between triathlons, Sansego Tri Club will elevate your game.

STC members are stronger, faster and more confident… Isn’t that your objective, too?

STC’s unparalleled training resources, elite team of coaches and experts, incredible deals on gear and and a supportive community are ready to take your racing to the next level.

For a very limited time, TriathlonWire readers can save $47 off an annual membership with the coupon code STC47OFF.

With its 100% no-risk guarantee, there’s no reason not to join today!  As Crowie always says: Faster Triathlon is Fun!

VINTAGE PROTEIN

If you’re over 40, then you need more protein than those younger whippersnappers.

While Masters athletes can obviously still attain impressive gains in strength and performance through effective training, “older” triathletes are faced with the reality of age-related musculoskeletal deterioration.

To help stall that decline, you’ll want to consume a high-quality protein 4 to 5 times daily.  Learn how to calculate your protein needs and what types of proteins are best in this well-cited article by nutritionist Leigh Breen.

ANCHOR THE CATCH

The concept of “anchoring” your arm at the start of your freestyle catch can be confusing, but it’s one of the most vital elements of a fast and efficient stroke.

Coach Wayne Owide tackles the topic by comparing the arm action in freestyle to the pedaling stroke in cycling.  He explains why “grabbing ahold” of the water is key for initiating power.

He then details how to apply power in the right direction, and throughout the entirety of your pull.

This simple video will provide the breakthrough in understanding that you’ve been missing to substantially improve your swimming speed.

QUICK HIITS:

  • Bring the Heat
    Heat is the nemesis of most triathletes.  Get a glimpse of how Lionel Sanders is preparing for the extreme temperatures of Kona in this fascinating behind-the-scenes video, and consider some of his methods for your own training.
  • Red Hot Blu
    Triathlon journalist Brad Culp flew to Bergen, Norway to try to keep up with – and interview – superstar Kristian Blummenfelt.  Judging from this unique and fresh profile of the Olympic and IRONMAN champion, his efforts paid off.