Carefully Curated Triathlon News for December 12, 2024

IN THIS EDITION…

  • 3 mistakes that inhibit your swim progress
  • Science behind low cadence bike training
  • 4 important reasons to run uphill
  • How to ensure improvement as a masters cyclist
  • 6 exercises for healthy swimmer’s shoulders

INCLINED

For improving strength, power and aerobic capacity, it’s hard to beat hill running.

Sports scientist Andy Blow outlines the 4 key benefits of hill workouts and explains when to schedule them into your overall training program.

He also offers 4 proven hill workouts that will help you turn up the heat on your competition when the course turns uphill.

SPIN CYCLE

Recent research has substantiated what triathletes have suspected for years: low cadence, high torque training can improve cycling performance.

Specifically, well-trained cyclists who performed 8 weeks of polarized training that included low cadence intervals displayed significant improvements in their thresholds, VO2 max and maximum aerobic power as compared to the higher cadence test group.

So, if you’re trying to build strength and ride more powerfully (especially uphill), consider science-backed low cadence training.

3 STRIKES

Almost every age-group triathlete makes at least one of these 3 mistakes in their swim training.  Are you guilty?

If you’re not consistently focusing on stroke technique, prioritizing interval training or developing a sense of pace, then you’ll never reach your potential as a swimmer.

Coach Rob Wilby presents straightforward ways to eliminate each of these mistakes, to ensure you continue to advance in the water.

POOL PRESENTS

There’s no better collection of gifts for triathletes than the swimming accessories offered by FINIS.

Consider the FINIS Tempo Trainer Pro.  This unobtrusive underwater metronome will help increase your turnover, smooth out your power curve and improve your efficiency.

Every triathlete needs swim paddles, like the award-winning strapless floating Agility Paddles or the innovative Freestyler Paddle.

Want the perfect stocking stuffer? How about the Alliance Goggles.  Designed for triathletes, its expansive view and comfortable leak-proof fit are perfect for pool and open water.

As always TriathlonWire readers get a 20% discount by using coupon code TRIWIRE at checkout.

BOLDER SHOULDERS

With over 20 muscles and 4 tendons, the shoulder is one of the most complex joints in the body… and one of the most susceptible to injury.

Shoulder health and strength are often the weak links in a triathlete’s physique, and can inhibit their swimming development.

Dr. James Liaw describes what triathletes need to know, and provides 6 exercises for building bulletproof swimmer’s shoulders.

OLDER BUT WISER

If you’re a seasoned triathlete – in your mid 40s or beyond – then you’ll want to study Jim Rutberg’s 12 guidelines for masters cyclists.

His dozen tips provide a winning framework for next year, optimized for your age and experience.

QUICK HIITS:

  • Master Crowie
    For more than a decade, multi-time world champion Craig “Crowie” Alexander has guided over 7,600 triathletes to better performances through his Sansego Tri Club.  This week he was recognized as an IRONMAN U Master Coach, and will help lead its certification program to elevate the skills of other coaches.
  • Taupo Time
    This weekend more than 6,000 athletes will compete in the 2024 IRONMAN 70.3 World Championships in Taupo, NZL.  Leading the pack will be 110 male and female pros who are competing for $500,000 in prize money.  Learn how to watch the race in your region.