Carefully Curated Triathlon News for December 07, 2023

IN THIS EDITION…

  • 3 sessions for cycling durability
  • 6 tips for running after injury
  • Why you should consider sweet spot training
  • How to perfect your freestyle timing
  • 8 reasons to swim with fins

SHORTER & SWEETER

Despite the well-documented benefits of Zone 2 training, most time-crunched triathletes don’t have 16 to 20 hours each week for the easy winter miles needed to produce the desired base.

Fortunately, for those on a tighter schedule, there is an alternative.  It’s called sweet spot training.

Typically performed at between 85-95% of FTP (the upper range of Zone 3), these challenging but repeatable aerobic intervals can produce impressive improvements in mitochondrial density, eventually helping you hold efforts near threshold for longer.

A little sweet spot training goes a long way.  Just two sessions per week are usually all that’s needed.  To get you started, try these 3 sweet spot workouts by Matt Bottrill and Luke Rowe.

TIMING IS EVERYTHING

One of the secrets to great freestyle is mastering the timing of your stroke.

More specifically, finding that ideal rhythm between the downbeat of the kick relative to when you start the anchor of your catch.

In this video pro triathlete Josh Lewis dives into this technical nuance, and demonstrates the three-quarter catchup drill that will help you refine this important skill.  The end result will be swimming more efficiently with less effort.

RETURN TO RUNNING

As long-distance triathletes, most of us will eventually suffer a running injury.  To ensure we get back to training as quickly as possible, it’s important to have a return to running strategy.

Ultrarunner Adam Campbell shares his 6 proven guidelines for easing back into running after an injury.

Follow his tips and you’ll minimize your downtime, get back into your routine and stay healthy.

2024 BEGINS NOW

Now’s the time to make 2024 your best year in triathlon ever.

There’s no better way to jumpstart your season than by joining 3x Hawaii IRONMAN World Champion Craig Alexander at his pre-season training camp on March 9-16, 2024 in the endurance sports paradise of Mallorca, Spain.

Tailored for triathletes of all levels, it’s guaranteed to be a fun week of incredible training, technical instruction and informative workshops.

All participants receive a one-on-one pre-camp phone consultation with Crowie, the training plan of their choice, cool camp swag and much more!

Discover why Mallorca is a multisport training mecca during this once-in-a-lifetime triathlon experience.

TriathlonWire readers save $50 off your camp tuition with coupon code TRIWIRE50.  Click here for more details or to make your no-risk reservation.

DURABLE SPEED

Durability is a measure of how long you can go before starting to fatigue.  It requires both cardiovascular fitness (which is usually not a problem for IRONMAN triathletes) and strength.

Coach Steve Brandes outlines 3 winter cycling workouts for improved strength and durability.

These durability sessions effectively blend strength-building drills with sustained endurance efforts.  Performed regularly, they will not only make you a stronger cyclist, but will enable you to run faster off the bike.

(F)IN CONTROL

You’ve seen other triathletes use them, and maybe you even have a pair, but do you really know how to make the most of your swim fins?

Fins are a versatile training tool that can help you improve your technique and speed.

Learn 8 reasons why you should be drilling with fins by A3 Performance.  Other than strengthening your kick and enhancing ankle flexibility, regular fin work will improve your balance and body position.

QUICK HIITS:

  • Where’s the Ride?
    Strava’s newest feature allows you to exchange messages with other users directly within the app.  DC Rainmaker explains why you need this and how to use it.
  • Mobility Flow
    If you’re ready to improve your mobility this off-season, here’s a fantastic movement flow by Steph Rose that is guaranteed to elevate your range-of-motion, agility and strength.   Use it as its own bodyweight workout or as a warmup.