IN THIS EDITION…

• How to design a strength program for triathlon
• Identify your swim threshold and training zones
• Spend 1 week being coached by Crowie
• 3 drills for mastering your freestyle catch
• Make the most of your long rides

A BETTER LONG RIDE

As most long-distance triathletes have painfully discovered, lots of 5-hour mostly easy rides are not enough for a good performance.

The problem is that the human body is too efficient.  These long aerobic rides only recruit what’s needed, which turns out to be about 30% of your slow twitch muscle fiber.  After cycling 75 mi (120 km), these fibers often fatigue.  If you haven’t trained to engage more available muscle, then you’ll find yourself in deep trouble during the late stages of a race. 

Coach Woody Woodward offers 2 killer workouts that will help you switch on more muscle and make your long endurance rides more purposeful.

One option embeds low gear, high power intervals into the long ride.  The other calls for a double bike day scheduled into your training week.  Learn how to implement both strategies in this informative article.

CAROLINA ON MY MIND

Space is still available to join 5x triathlon world champion Craig “Crowie” Alexander when he returns to host his US training camp this April.

Based at the beautiful First Bourn training estate in North Carolina, this camp provides a week of purposeful instruction guaranteed to make you a faster triathlete.

The program at First Bourn North Carolina is cycling-focused, perfect for elevating your climbing power and descending skills!  You’ll also receive one-on-one swimming instruction and plenty of run training.

In addition to the unparalleled curriculum where you’ll train side-by-side with Crowie, you’ll enjoy incomparable amenities, and a personal phone consultation from Craig prior to your trip.

TriathlonWire readers save $50 off camp tuition with coupon code TRIWIRE50 when registering.

BLUEPRINT FOR STRENGTH

Triathletes often worry that strength training will produce unwanted bulk or otherwise hinder performance.

To perform to your potential, it takes more than swimming, biking and running… basic resistance training is also required.

Here’s how to construct a strength program specifically designed to complement your triathlon training.  Learn what exercises to prioritize, when to perform them and how to vary your program throughout the different phases of your season.

THRESHOLD SWIM

You’re familiar with FTP for cycling and LT for running, but what’s the equivalent yardstick for intensity in swimming?

To determine your threshold pace in the pool, you’ll use Critical Swim Speed (CSS).

Coach Sandra Yaworski describes 2 ways to determine CSS.  Once you know your threshold swim pace, she explains how to translate CSS into practical training zones and offers examples of effective workouts that take advantage of intentional variable pacing.

QUICK HIITS:

• For Serious Runners Only
  Considered by many to be one of the best distance running books of all time, Daniels’ Running Formula will help you with all aspects of your running.  We especially like his method of demystifying how to find the appropriate training pace for your targeted race times.

• Don’t Know Squat
  Any strength training program should include some version of a squat.  For increasing strength, power and metabolic adaptations needed for triathlon, this could be your best exercise.  Learn the 5 vital components of a perfect squat by Dr. Aaron Horschig.

• Self Talk
  Quiet the mind; improve your performance.  Coach Steve Magness explains why mantras work during stressful situations (like when racing).