Carefully Curated Triathlon News for December 5, 2024

IN THIS EDITION…

  • 5 breathing drills for faster freestyle
  • Where is the fastest IRONMAN course?
  • 13 bodyweight exercises for stronger cycling
  • 3 new trends in high-performance bike positions
  • Unlock run speed & strength on a treadmill

WELL-POSITIONED

You’ll love this analysis by Mat Steinmetz of the 3 emerging trends in bike positions that led to the fastest ever Hawaii IRONMAN.

He examines the set-ups of 20 pros and dissects metrics like saddle orientation, hip angle and reach over the aero bars.

During this off-season, take inspiration from these elite triathletes to help dial-in your ideal combination of aerodynamics, biomechanical efficiency and comfort.

WELCOME TO THE MACHINE

For time-crunched triathletes, the treadmill can be your secret weapon.

Coach Ian Torrance delves into how and why you can benefit from treadmill running.

He also offers 4 proven treadmill workouts that allow you to maintain your fitness when running outside isn’t an option.

IN & OUT

If you have poor breathing technique, then you’ll never optimize your freestyle.

Swim coach Fares Ksebati presents 5 breathing drills guaranteed to refine your stroke.

Incorporate these exercises into your warmup routine, and soon you’ll experience improved freestyle mechanics while breathing more comfortably.

THE PERFECT GIFT

Train side-by-side with 3x Hawaii IRONMAN World Champ and IRONMAN U Master Coach Craig “Crowie” Alexander.

On March 9-14, 2025 join Craig Alexander’s Kona Triathlon Camp for an unparalleled training experience hosted at the luxurious Mauna Lani Resort located at mile 34 of the IRONMAN bike course.

The camp’s focus is on teaching critical skills vital for triathlon success. Designed for athletes of all abilities, sessions are geared to the fitness and experience of each participant.

Athletes will train on the World Championship course, including cycling on the famous Queen K Highway, running in the Natural Energy Lab and swimming in Kailua Bay.

Make your no-risk reservation today.  It’s guaranteed to make you faster.

TEMPO TIME

Elevate your winter running with these 3 season-appropriate tempo workouts.

They’re designed to gently build into higher-paced efforts, and add just the right amount of speed to spice up your off-season sessions.

RIDE STRONG

Stronger cyclists are faster cyclists.

With improved strength you’ll fatigue more slowly,  be able to absorb higher training volume, and find that extra gear when it’s needed during a race.

Jumpstart your strength training program with these 13 cycling-specific bodyweight workouts.

Start building stronger legs now, and you’ll be riding faster next season.

QUICK HIITS:

  • Finding Fast
    Where is the ideal event to bag an IRONMAN PR?  Check out this interactive article that lists the fastest racecourses in your region.  It considers course topography, typical conditions and average age group finish times.
  • How Long?
    You cannot adequately prepare for the back half of an IRONMAN bike leg if you’re only riding for 3 hours in training.   Learn more in this video by GTN.
  • Turn Back the Clock
    Creatine has become the new go-to supplement for masters triathletes.  In addition to helping maintain lean body mass, it’s also shown to improve bone strength and cognitive function (among other benefits) in older athletes.