Carefully Curated Triathlon News for March 21, 2024

IN THIS EDITION…

  • 30 speed workouts to reinvigorate your runs
  • 10 myths of faster freestyle
  • Better than fast finish: the Squires Long Run
  • How to harness the benefits of heat training
  • 3 interval sessions for more bike power

ALL-OUT MIRACLE

After one of her athletes sustained a broken collarbone, master coach Gale Bernhardt designed a plan that combined short, intense efforts with ample rest to minimize the pain.  She called these Miracle Intervals.

The results were impressive.  Average power increased after 10 weeks of limited training.

Since Bernhardt’s experiment, science has validated her approach.  Low volumes of short, high intensity sprints combined with consistent endurance training deliver increased muscle activation and higher power output.

This is exciting news for time-crunched triathletes.  You can adopt these simple and efficient sessions to improve your performance on the bike.  To get started, try these 3 proven examples of Miracle Interval workouts.

ADVANCED LONG

To prepare for the demands of running at race speed on tired legs, consider the precisely paced Squires Long Run.

If you’re already experienced with the classic “fast finish” long run, then the Squires Long Run might be the logical next step for improving your off-the-bike performance.

At the core of these demanding sessions are sustained but controlled surges at marathon pace.  Coach Brittany Peterson details how to prepare for these workouts, when to schedule them and how to execute them flawlessly for greatest impact.

THINK DRAG

For a fresh and practical perspective on your performance in the water, check out Gary Hall Sr.’s 10 myths of freestyle swimming.

During his career, Hall, Sr. held 10 world records.  Since 2006 he’s dedicated his life to swim coaching.

This article will help you focus on what really matters.  We especially appreciate his observations on the importance of reducing frontal drag, and how to do it.

NAIL YOUR NUTRITION

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

UCAN products provide athletes with steady, long-lasting energy without the spikes and crashes associated with sugary gels and drinks.

Best of all, 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 today!

MENU FOR SPEED

For long distance triathletes, run speed training isn’t about full-on sprinting; it’s about learning to intentionally vary your pace between fast and slow efforts.

To help you get your head around how this works, Paul Larkins curated 30 speed workouts that will improve your run pace.

He suggests one speed session every six run workouts.  Apply this straightforward formula for stronger and faster race finishes this summer.

FORGED IN FIRE

It turns out that training in high temperature boosts performance in all conditions, not just in hot weather races.

After one to two weeks of heat training, athletes experience increased blood plasma volume and enhanced sweating efficiency.  After four weeks, it’s common to see increases in VO2max and sustained power production.  Best of all, these gains are relatively easy to obtain and maintain.

If you have a priority race scheduled for later in the year, it’s not too early to harness the benefits of heat training.

QUICK HIITS:

  • Watts Warning
    In this fascinating study, athletes tried to hold the power calculated from a 20-minute FTP test.  Those with higher VO2max lasted longer, but none could sustain the prescribed power for an hour.  So, take care when setting your training zones.
  • Fists & Horns
    In swimming, it’s common for the simplest drills to be most effective.  Andrew Sheaff reveals the benefits of closed fist freestyle, and offers 2 alternative exercises to further improve your feel for the water.
  • Fit for Fast
    If you’re unable to hold your aero bike position because you’re uncomfortable, nothing else matters.  Fit Svengali Dave Ripley examines the 3 priorities of an ideal bike fit and explains why comfort is the most important of all.