Carefully Curated Triathlon News for August 22, 2024

IN OUR 200th EDITION…

  • How to calculate your caloric needs on the bike
  • Follow these 6 steps to qualify for Kona
  • Why you should perform a swim ramp test
  • 7 ways tempo runs can help you break 3:30
  • 5 freestyle concepts to master for more speed

KQ DECODED

If a KQ is your goal, then study Chris Bagg’s 6-step no-nonsense plan to earn a Kona bib.

It provides keen insights, like why you should probably avoid Masters swimming, how to build the durable cycling endurance you’ll need on the Queen K, and the secret to a good IRONMAN run.

This amazing resource will make you rethink your approach to long-distance training and help you reach your goal times.  In doing so, you could punch your ticket to Hawaii.

TARGET TEMPOS

Faster marathons require more than just long, slow distance.  If you aim to break 3:30 in the marathon, then tempo runs must become an integral component of your training.

Coach Cory Smith explains the 7 key benefits of tempo runs.   He then shares 3 progressive formats of this powerful session to help you realize your goal.

SWIM RAMP

One way to increase your freestyle strokes per minute (SPM) — while preserving efficiency —  is to perform a ka************@ho*****.com/stroke-rate-the-ramp-test-to-improve-your-efficiency” data-cke-saved-href=”https://chilitri.com/blog/ka************@ho*****.com/stroke-rate-the-ramp-test-to-improve-your-efficiency”>Ramp Test with a FINIS Tempo Trainer.

The Ramp Test will help you identify your natural SPM sweetspot, which is a blend of your highest optimal cadence and a relatively low perceived exertion.

Coach Karen Parnell details how to conduct the Swim Ramp Test and ka************@ho*****.com/stroke-rate-the-ramp-test-to-improve-your-efficiency” data-cke-saved-href=”https://chilitri.com/blog/ka************@ho*****.com/stroke-rate-the-ramp-test-to-improve-your-efficiency”>what to do with the results.  For instance, she explains how a properly executed Ramp Test can reveal problems with your stroke, like over-gliding.

THANKS FOR 200

As you might have noticed, this marks our 200th edition of TriathlonWire.

What began in 2020 as an experiment during the pandemic now serves over 41,000 triathletes worldwide.

During the past 4 years we’ve tried to remain true to our mission: to provide high-quality curated content that will make you a faster triathlete.

If you don’t mind, please take 2 minutes to complete this brief survey.  Your answers will help guide our future content.

On behalf of all of us at TriathlonWire, thanks for your continued support!

BALANCE BEFORE POWER

Mitch Kibby went from novice swimmer to pro triathlete in just 5 years.

In this video he describes the 5 skills & concepts he prioritized to elevate his freestyle.

You’ll love his mantra, “balance before power,” that helped him perfect the all-important catch and pull.

PORTION CONTROL

We often hear about pro endurance athletes consuming over 120 grams (that’s 480 calories!) of carbs per hour during competition.

Coach Jim Rutberg explains why – for most of us age groupers – this is a bad idea.  He outlines how to calculate how many calories per hour are right for you.

Armed with your personalized carbohydrate prescription, follow Rutberg’s recommendations on how to reliably train your gut to tolerate more fuel.

QUICK HIITS:

  • Fully Booked
    With no more qualifying races remaining on the calendar, the pro slots have been filled for the 2024 VinFast IRONMAN World Championships in Nice and Kona. Are these the most competitive rosters ever?
  • Age Discrimination
    As demand for entries rises and performances get faster, the qualifying times for Chicago Marathon in most age groups are now 5 to 10 minutes faster than those of the Boston Marathon.  Worse, if you’re 80 years old, then your 2025 qualifying standard is now 50 minutes faster than last year!  Pickleball, anyone?