IN THIS EDITION…

• How training slower makes you faster
• More carbs quicken recovery
• A world champ’s tips for triathlon running
• 6 proven drills for faster freestyle

NOTE: There will be no edition of TriathlonWire next week.  Our team will be in Kona for the IRONMAN World Championships.  We’ll see you again on October 18.

EFFICIENT & FAST

Scottish pro and newly-minted Olympic distance world champion Beth Potter shares her keys to successful triathlon running.

She reveals her weekly run volume (surprisingly low) and the distribution of her workout pace (mostly slow, some fast).

Potter also explains why she’s obsessed with biomechanics and the role strength training plays in maintaining her pristine form.  As others are breaking down late in a race, Beth’s strong posture and fluid gait allow her to sustain run speed with less effort… Usually for the win.

SMART FUEL

Smart athletes fuel with UCAN, the choice of champions like Tim O’Donnell, Katie Zaferes, Sara Hall and Meb Keflezighi.

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

UCAN products provide athletes with steady, long-lasting energy with no spikes and crashes associated with sugary gels and drinks.  That means UCAN Energy Gels last for up to 75 minutes.

The subtle flavors are not too sweet.  Zero sugars and zero stimulants, UCAN provides sustained energy throughout the race with no stomach upset.

TriathlonWire readers receive 15% off their UCAN purchases with coupon code TRIWIRE15.  Take advantage of this great deal and stock up now!

GO EASIER, GET FASTER

If you’ve ever wondered how low-intensity training improves top-end performance, then coach Landry Bobo has your answer.

He succinctly explains how easier Zone 2 training promotes the creation of mitochondria, the energy-producing organelles within our cells.  More mitochondria mean better aerobic metabolism and higher FTP.

We know it feels good to go fast.  But, for continued improvement, aim for more Zone 2 training and limit high intensity efforts to just 5-15% of total training time.

WHEN MORE IS BETTER

It turns out that the right amount of carbs does more than just fuel your efforts.  Carbs are also critical for expediting recovery.

Studies with trained cyclists and ultrarunners indicate significantly improved next-day performance and reduced post-exercise muscle damage when high levels of carbohydrates were consumed during their activities.

Specifically, athletes who consumed 120 gm of carbohydrates per hour displayed lower metabolic stress and higher preservation of muscle function compared to athletes who ingested the commonly recommended 60 to 90 grams of carbs per hour.

Condition yourself to tolerate higher carb consumption to improve recovery and you’ll be able to increase the number of high quality training sessions per week.