IN THIS EDITION…
- 5 most common mistakes made in hot races
- Get a better feel for your training zones
- 2 practical drills for better elbow alignment
- Power-to-weight ratios in perspective
- Your next best upgrade for more bike speed
HEAVY TOPIC
Power-to-weight ratio (PWR) is a measure of how many watts per kilogram a cyclist can generate and sustain. A higher PWR usually translates into faster performances, especially on climbs.
In triathlon, lighter is not necessarily better. Learn why heavier athletes are not always at a disadvantage and why you should prioritize strength and fitness over body weight.
ELBOWS OUT
The single most important variable in achieving an optimal pull might be the position of your elbow shortly after your hand enters the water.
By achieving a high elbow set (AKA “early vertical forearm”), you’ll consistently pull more water and generate consistent power with every stroke.
Here are 2 simple exercises to capture proper elbow alignment and help integrate it into your stroke.
ZONE MAPPING
Not every athlete has access to metabolic assessments and lactate testing.
However, you can still accurately dial-in your training zones using Iñaki de la Parra’s guidelines for heart rate ranges and RPE for the popular 5-zone system.
FRESH & FAST
Founded in Kona in 1983, Zoot is the original triathlon brand. Today it’s the global leader in technical and stylish multisports apparel.
Zoot offers a wide array of products for swim, bike and run. Don’t miss the latest release in its coveted Elite Collection and the incredibly extensive IRONMAN line.
Elevate your performance and style by upgrading to Zoot… and be sure to use coupon code TRIWIRE for 15% off your purchase.
HOT MESS
You can probably guess the #1 error triathletes make when racing in hot weather: not backing off their bike and run speeds from the very beginning. As coach Rob Wilby explains, a 5 to 10% reduction in pace usually does the trick.
He also shares 4 more common mistakes made in hot races, and provides useful tips on how to avoid them. By proactively having a strategy for high temperature racing, you’ll avoid blowing up and secure a much better performance.
TOPPED UP
One of the most cost-effective ways of buying cycling speed is to purchase an aero road helmet. Thanks to the latest technology, the newest models are lightweight, airy and incredibly versatile.
Jack Evans makes a convincing case for why an aero road helmet should be your next upgrade.
QUICK HIITS:
- Pure Gold
In a rare interview, 2x Olympic gold medalist Alistair Brownlee goes deep with Mike Reilly sharing stories of his training routines, the relationship with his brother Johnny and the amazing success of the Brownlee Foundation that introduces kids to triathlons.
- Title Bound
The window for pros to qualify for the 2025 Nice and Kona IRONMAN World Championships is now closed. Here’s who will be toeing the line.
- Impressive Finnish
What other head of state can podium in a triathlon? That’s just what Alexander Stubb, president of Finland, quietly did when he placed second in a sprint race this past July.
