There’s no better time to fine-tune your race day fueling than during the off-season.

That’s why you should check out the discount that UCAN is offering readers of TriathlonWire.  Scroll down for details…


According to coach Alun Woodward, triathletes need a freestyle stroke that’s fast and efficient in the open water; one that’s not easily disrupted by the chaos of the race.  This is not the same technique that works in the pool.

In fact, the careful hand entry and long glide that you’ve refined from hours in the pool are inappropriate for the rough-and-tumble of a triathlon.

To improve your triathlon swim, Woodward encourages the adoption of the Open Water Stroke, which is faster, shorter and more continuous.  It emphasizes front-end power, a higher stroke rate and eliminates deadspots.

If you’re looking to improve your open water results and preserve more energy for the rest of the race, then you’ll appreciate this instruction.


Only 6 to 12 weeks long, off-season is our time to recover, recharge and reflect.  But make no mistake: the most effective off-seasons are intentional, not random.

Coach Matt Dixon of Purple Patch Fitness lays out his roadmap for this critical training phase.  He outlines common mistakes to avoid and explains the 5 facets of a successful off-season.

How athletes manage their time away from racing is a strong predictor of their subsequent season.  Get your off-season right and you’ll be refreshed and ready for next year.


Triathletes know that strength training is a critical component of faster long distance racing.  But how can you best apply strength training to your already busy training schedule?

Coach Joe Hamilton gives you the whys and hows of getting the most from your gym work, and even explains when is the best time to be lifting weights relative to all of your other workouts.  Check out his strength-building framework that you can immediately integrate into your own routine.


You can now get the proven UCAN SuperStarch fuel in an easy to consume gel called UCAN Edge. Favored by Olympic bronze medalist Katie Zafares and top IRONMAN professionals, this proprietary formulation has 70 calories, 19 grams of carbs, zero sugar and 55 mg of sodium and provides sustained energy hour after hour.

Its delicious orange flavor is not too sweet, and its medium consistency goes down the hatch easily… even when you’re performing at high levels.

Best of all, there’s no stomach distress or blood sugar spikes, even after hourly consumption during an entire long distance race.  Now you can join Generation UCAN – and save 15% off of all UCAN purchases by using this link.


When experiencing pre-race jitters, have you noticed that your breathing is quick and shallow (to go along with your elevated heart rate)?

A great way to reduce pre-swim anxiety is through modulated, slow, relaxed breathing patterns, which calm your sympathetic nervous system and lower the volume of your fight-or-flight response.

Of the many calming breathing techniques to consider, this article describes 3 protocols that are great for athletes.

Paying attention to how you breathe can have a significant impact on your stress levels.  Learning and practicing breathing techniques before the event will help prepare you to perform at your best.


Supplementing your triathlon program with supportive traininglike yoga — is a proven way to avoid functional imbalances and injury.  It lengthens and improves the suppleness of your muscles, contributing to improved strength, balance and flexibility.

But we’re already pressed for time… is yoga really for us?  

Triathlete and yoga guru Nils von Munster-Kistner says “yes” and explains how to integrate a realistic yoga programinto each phase of your year-long multisport routine.

He also demonstrates 6 yoga exercises specifically beneficial to triathletes.  Performed just twice weekly, a simple yoga sequence will help make you a better triathlete.


  • Shuffling the Deck
    The PTO’s updated world rankings feature new faces in the top spots for both women and men.  Hot off her IRONMAN 70.3 world title, Lucy Charles-Barclay is the #1 female.  On the men’s side, Norwegian superstar Gustav Iden climbed to the top step, finally dethroning Jan Frodeno.  Check out the entire pro rankings here.
  • Heavenly
    One of the most endearing (and enduring) personalities of our sport, Sister Madonna Buder has completed over 400 triathlons and is still going strong at age 91.  Enjoy this inspirational profile of an amazing triathlete.
  • Gold Standard
    Making its case as the most exciting racing in the sport, Super League Triathlon wrapped up its season in Malibu, CA last weekend.  Olympic champion Flora Duffy demonstrated her dominance by winning the unique Eliminator format event, and 23-year old British sensation Alex Yee claimed the men’s race and series’ crown!