Carefully Curated Triathlon News for February 29, 2024

IN THIS EDITION…

  • Why, how & when triathletes must lift weights
  • 3-part framework for training mental toughness
  • 11 physiological benefits of easy runs
  • Progressive race pace management
  • 5 do’s & don’ts for faster triathlon swimming

SCIENCE OF EASY

Why do we turn most of our “easy runs” into semi-tempo efforts when the science clearly confirms the benefits of low intensity sessions?

If you’re guilty of frequently pushing the pace, then break the habit by reviewing these 11 proven benefits of easy running. 

Physiological adaptations on the cellular level, improved economy, effective active recovery… There are many reasons why easy running should account for 70-80% of your workouts.

Stop chasing speed and embrace slow and steady Z1-Z2 run training.  It’s doing far more good than you ever realized.

MORE HEADROOM

Coach Gordo Byrn explains the importance of managing your efforts across all three disciplines during a long distance triathlon.  He refers to this as Progressive Pacing.

It’s based on his belief that you should leave “headroom” for higher intensity later in the race, when it gets more difficult to sustain speeds that earlier felt easy.

So how do you determine your race pace targets?  By identifying benchmark intensities during the second half of your biggest training days, after you’ve accumulated some meanigful fatigue.  These benchmarks will help inform what you’ll be capable of delivering during the actual race.

LIFT IN SPEED

It’s proven to work, so why are so few of us doing it?  Strength training allows us to run faster and more efficiently over longer distances.

We need to lift heavy.  We need to lift consistently.  And we need to schedule our lifting at the right times during our training week.

In this comprehensive guide, coach Whitney Heins presents the why, how and when endurance athletes should lift weights for better performance.

If you’re serious about stronger, faster finishes this season, then don’t wait.  Start lifting now.

FREE FUEL FROM THE FEED

There’s no better time to dial-in your sports nutrition than during these long training days of the pre-season.

To give you a jumpstart, Craig Alexander invites you to use his personal code to unlock your own sponsorship from The Feed.

Registration is free. You can get started with an immediate $20 credit, then every 90 days you’ll receive $20 more in credit.

Now you can to train with what’s on course to ensure you’re fueling properly… or try something new that sounds good!

Expand your nutritional horizons… Get started today

TRAINED FOR TOUGH

We’ve all had moments of uncertainty during races when we wonder if we can even continue.  How we handle these rough patches depends on our mental toughness which, fortunately, can be trained.

Performance psychologist Dr. Justin Ross provides a 3-part framework for mental toughness.  He goes on to explain how you can incrementally strengthen your mental toughness while training so it can be called upon when needed during an event.

DO’S & DON’TS

Experienced coaches implore their athletes to “touch the water more often.”  It turns out that frequency of training is one of the critical variables for improving swim speed.

Coach Clint Lien outlines what really makes a difference in his 5 do’s and don’ts for becoming a faster swimmer.

Focus on what matters most and ignore the rest.  Not only will you get faster in the water, but your overall triathlon performances will improve, too.

QUICK HIITS:

  • Endurance Diet
    It’s easy to get confused and overwhelmed by the infinite choices of “best” sports diets.  Take a deep breath and focus on Chis Hague’s 5 traits of effective diets for endurance sports.  Their proven fundamentals will fuel your triathlon performance and long-term health.
  • Just 1 Hour
    “Time-crunched” is commonly used to describe triathletes.  But even with just one hour you can log a productive workout and make progress towards your goals.  Give this efficient 60-minute bike session a try the next time your schedule gets pinched.