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220 Triathlon Guide to Peak Performance

220 Triathlon Guide to Peak Performance

220 Triathlon Guide to Peak Performance

220 Triathlon's Guide to Peak Performance takes your triathlon to the next level. This 148-page special edition uncovers the training secrets of the world's elite, shortlists the cutting-edge training tools to maximise every session and delivers unmissable advice to conquer Ironman. INSIDE YOU'LL DISCOVER… - The must-do triathlons to test your limits - What to look for in aerobars, aero helmets and deep-rim wheels - Why now is the time to buy a power meter - Breakthrough swim, bike and run sessions - Why fasted training is key to faster racing in 2019 - 18 pages to make the most of your off-season - Alistair Brownlee's bike-fit masterclass - Everything you need to know to tame Ironman

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United Kingdom
Immediate Media Company London Limited
€ 10,28(Incl. btw)

in deze editie

1 min
conquer alcatraz

1 Come out a day or two early to take part in one of the organised practice swims to help familiarise yourself with the water conditions and pick up some pro tips. 2 Leave the tri bike at home. The course is super technical, with few long straightaways, and the road conditions are horrible. Stick to a more manoeuvrable road bike. Disc brakes are a plus, and don’t forget extra tubes. 3 Use some earplugs to keep out the cold water, which can really throw off your equilibrium during (and after) the swim. 4 Swim socks not only help to keep your toes warm during the swim, they provide enough support and protection to complete the warm-up run without having to stop to put on a pair of shoes at the mini-transition.…

3 min
generate more power per stride

DURATION 60MINS “Run drills allow you to focus on each aspect of your form, improve muscle firing and build condition” Just like pro bike riders make changes to their positions early in the season, so the start of the off-season is the perfect time to make changes to your run form. Doing this now leaves you time to adapt at lower intensity, so that you can reap the benefits through the whole racing calendar. In general, run drills aren’t performed as often as they should be, which is a shame as they can produce big benefits. In my squad, we do a set of drills, every session, all year round. This allows the athlete to focus on each aspect of their run form rather than the whole stride. It also corrects and improves…

1 min
coach’s tips stride to the beat

FIND YOUR RHYTHM Anything that makes mental imagery clearer is the goal of visualisation, and that’s where music comes in. Many athletes link a particular song to their performance. For example, they’ll play music with a strong beat that’ll time in with their stride rate when running. SING IT BACK Play your chosen tune in training when you’re visualising an area of performance. Then, if you’ve practised maintaining a good run cadence and you’re feeling fatigued during a race, start singing the song back to yourself. This’ll reprise images of you training well. WHAT WORKS FOR THE PROS… Ironman legend Chrissie Wellington often mentally selected a track in race situations when the going got tough. And Haile Gebrselassie credited Scatman John’s Scatman for maintaining his stride rhythm en route to the 10,000m world record.…

1 min
fasted sessions

An age-group triathlete should start with a ride of two hours on water only in a semi-fasted state (low-carbohydrate breakfast) and then gradually increase the distance upwards of four, five or even six hours. Such a ride can be ticked off once a week, though you should always bring an energy bar or gel if you start to experience dizziness due to low blood sugar. Over time you can gradually transition into doing much of your training in a zero-calorie and semi-fasted state if your weekly load is not too extreme (fewer than 10hrs) and you pay proper attention to post-workout refuelling. However, ensure this doesn’t reduce the overall intensity of your training.…

1 min
from the editor…

What does peak performance mean to you? Vicky Holland sealing her first world title? Alistair Brownlee striding to successive Olympic golds? Undeniably outstanding achievements but, here at 220, peak performance is about you – the committed age-grouper. It’s about helping you to move from a completer to a competer or, even further up that performance ladder, refining your training regime so you hit the top 10%. That’s why you’ll discover advanced advice like the benefits of block periodisation, why low-intensity fasted sessions equal more speed and, of course, the most extreme triathlons to challenge, inspire and motivate. Prepare to train and race at the next level… SUBSCRIBE TO 220 TRI MAGAZINE See p141…

2 min
master open-water skills in the pool

DURATION 60MINS “There are plenty of open-water skills you can work on in the pool, including sighting, breathing and swimming in groups” Open-water and the UK winter aren’t happy bedfellows, but you’ll be thrilled to know that you can still practise outdoor swim techniques in the pool. (You can even swim in your wetsuit, though check with pool management first.) There are plenty of things you can work on, such as sighting and how to breathe at the same time. Practise sighting every six strokes to really groove a rhythm. Next – swim intervals. Start in the deep water away from the wall. Assume a horizontal position while kicking, sculling and looking straight ahead, before accelerating fast. Turns away from the wall with no foot down can also be introduced – this is hard…