Carefully Curated Triathlon News for April 11, 2024

IN THIS EDITION…

  • 6 tips for faster 70.3 bike splits
  • How to build bulletproof shoulders
  • 3 myths of post-workout recovery nutrition
  • Learn & improve the elements of faster freestyle
  • Why you shouldn’t run a marathon

FASTER FREESTYLE

There’s a reason why this video has over 2.7 million views.  Decorated coach David Marsh presents a series of progressive drills that will guide you to faster freestyle.

Finally, understand why certain drills work to enhance specific components of your stroke.

This video has helped countless swimmers transform their technique, and learn how to cut through the water like a speedboat, not a barge.  It will change your approach to freestyle.

HALF BIKE

3-time Kona podium finisher David McNamee offers 6 prescriptive tips for faster 70.3 bike splits.

He reveals his favorite on-the-bike strength session, and shares his hydration plan.  He even describes the structures of his ultimate interval and endurance workouts, specifically designed for IRONMAN 70.3.

This level of detail is rarely shared by triathlon’s top pros, so study carefully and apply them to your own training for better bike results.

MARATHON’S PLACE

For serious long-distance triathletes, there’s only one place for a marathon, and that’s after a 2.4-mile swim and a 112-mile bike.

According to coach Russell Cox, competing in an open marathon has no place in your IRONMAN training program.

Learn why you should avoid running a marathon during your IRONMAN build, and what to focus on during your run training instead.

FUEL TO WIN

UCAN’s proprietary SuperStarch (called LIVSTEADY) is a low-glycemic, complex carbohydrate that has changed the way triathletes train and race.

The flavors are subtle and not too sweet.  With zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no GI or stomach upset.

We demand steady energy and sharp mental focus throughout the race day.  That’s why champions like Katie Zaferes, Tim O’Donnell, Emily Sisson and Meb Keflezighi rely on UCAN to fuel their performances.

As always, readers of TriathlonWire receive incredible discounts on all UCAN purchases by using this link.  Check out their complete line of drinks, energy bars and snacks and – for a limited time – take advantage of their FREE SAMPLES!

BUILDING BLOCKS

Few topics stir the pot more than post-workout nutrition.

In this article Chris Carmichael and Jim Rutberg address and dispel 3 misconceptions about protein’s role in recovery.

They explain how to pace protein ingestion throughout the day, and discuss whether older athletes should increase protein consumption due to their declining efficiency of muscle protein synthesis.

They also clarify whether we should load up on protein immediately following a workout, and why – after a long, difficult session – carbs should take priority.

SHOULDER THE LOAD

Bulletproof shoulders and scapula require strength, stability and suppleness.

Enhance muscle control and mobility – while reducing the chance of injury — with coach Lawrence Herrera’s recommendations for building sturdy shoulders.

These simple exercises are easy additions to your pre-swim warm up.

QUICK HIITS:

  • Fluid Dynamics
    Until now, determining your hydration and electrolyte needs required complicated sweat testing or lots of guesswork.  With FLOWBIO S1’s wearable sensor, athletes can get ongoing hydration analysis without interruption and personalized recommendations for optimal performance.
  • Going In Seine
    The water of the Seine River – site of this summer’s Olympic triathlon swim – has repeatedly registered an alarming level of E. Coli and other bacteria, indicating the presence of fecal matter.  It remains uncertain how decontamination will occur, suggesting that the Paris event will become a real doo-athlon.
  • Blazing Boston
    22,019 runners competing in next Monday’s Boston Marathon had to run at least 5 minutes 29 seconds faster than their age-adjusted BQ time to secure their bibs. Over 9,000 outpaced their qualifying standard by more than 10 minutes, but over 11,000 who narrowly beat their BQ time were turned away because they were not quite fast enough.