IN THIS EDITION…

  • 5 most effective marathon sessions
  • How to periodize strength training all year long
  • 7 tips for regaining control of your freestyle
  • Toolkit for pre-race mental training
  • 5 top-ranked bike workouts for triathletes

BEST BIKE

What’s the most effective bike training for triathletes?

According to coach Mikael Eriksson and aerodynamicist Bernardo Gonçalves, the best training combines long endurance rides and micro-intervals for foundational fitness, with race-specific sessions to establish competitive readiness.

In this article (or podcast), these experts discuss and analyze their favorite 5 top-ranked universally valuable bike workouts.  Experiment with these sessions and watch your bike performance skyrocket.

RECONNECTED STROKE

If you’re returning to swimming after a layoff, or simply feel disconnected from the water, then coach Brenton Ford’s 7 tips for regaining control of your freestyle is just what you need.

His innovative tips and cues (have you ever heard of sip and trickle?) will deliver meaningful, measurable progress in no time.

MARATHON MIX

The most effective marathon training combines high-volume aerobic work with strategic speed sessions at goal race pace (do you notice a similarity to the bike training article above?)

Here are 5 no-nonsense marathon workouts based on the philosophy of legendary coach Renato Canova.  They provide the training stimulus, volume, and variety to help you achieve an exceptional result.

FUEL SMARTER

You already know that UCAN has the unique ability to deliver energy while keeping glucose levels steady, preventing bonks and blood sugar crashes.

Now, you can experience this amazing fuel for 30% off during its Fall Performance Sale.

Unlike sugar-based fuels, which can pull water into your gut and cause cramping, UCAN requires minimal water to digest while it fuels peak performance without stomach discomfort.

Now is the perfect time to restock your sports nutrition with UCAN drinks, gels and bars now.  For a limited time get 30% off by using this link during their Fall Performance Sale.

STRONG BY DESIGN

Strength training is not optional for success on the bike.

It translates into substantive performance gains, enhances durability, and minimizes risk of injury.

Coach Adam Pulford explains why bodywork is a year-round necessity and outlines how to strategically periodize across all phases of training.

MIND’S EYE

Visualization helps you mentally envision success, develop resilience against race day challenges, and tap into your innate mental strength that can be called upon during the rough patches of any race.

Visualization also allows for the rehearsal of how you will overcome obstacles or hardships during an event.

Coach Cathal Logue shares his pre-race mental strategy toolkit to ensure that you’re prepped and primed for the competition ahead.

QUICK HIITS:

  • Making the Grade
    The 1% treadmill incline rule is based on research that claimed a modest slope was required to overcome the lack of wind resistance when running stationary indoors.  Sarah Sussman investigates, and discovers other treadmill adjustments you’ll want to make to optimize these indoor sessions.
  • Finishers
    Bolster your consistency, prevent injury and feel fresher with these 5 evidence-based recovery strategies.  Build them into your post-run protocol to maintain your training momentum.