Here is your first Crushing Iron FRIDAY FIVE.  Each week we will dig up enlightening reads and training strategies for Swim, Bike, Run, a Wild Card and Bonus.  We’ll also embed a motivational video.  Hopefully this helps you get through some of these long Winter training weekends.

SWIM – How To Nail Your Swim

The swim rarely gets the credit it deserves in triathlon, but it is by far the place people house the most anxiety.  I’ve been known to hold onto a few kayaks in my day, but over time that can be “cured.”  This article from Purple Patch Fitness outlines some good stuff so you can “Nail Your Swim.”

BIKE – Understanding 3 Phases of Cycling Training

So many people I know get on a trainer with their headphones and just crank out the hours.  But, like everything else in triathlon, cycling workouts should have a purpose.  Here’s a good article from Trainer Road that looks at 3 phases of cycling work, what they mean, and how you should attack them.

From the article:

Like a puzzle, there are three training phases that fit together to illustrate an image of your fitness over the entire training season. Whether you have a goal event in mind, or you’d just like to become a faster cyclist, your training plan will apply the right type of training stress at the right time to make sure you can achieve both.

RUN – The Science Of Jogging

We talked about the coaching method of Ernst Van Aaken on a recent podcast (Running Slow To Get Fast) and it is changing how I go about my runs.  Not only that, I’m really excited about running again.   Here’s a link to the article on “Science of Running.”

Ernst Van Aaken: The Pure Endurance Method

WILD CARD – Why is Kona So Tough?

In some way or another, most triathletes probably dream of Kona, and I’m no exception.  I’ve also been fascinated by the conditions and why everyone I know seems to go there and struggle.  Here’s a good story from Alan Couzens that explains exactly why racing Kona is so difficult.

From the article:

“Kona really is an incredibly tough environment to race 140.6 miles in. From the high temperatures that reflect from the lava rock to the wind that sweeps relentlessly across the barren landscape to, perhaps the toughest element of all – the saturating humidity of the place . . .”

BONUS – Free Coaching Consultation

Coach Robbie is offering a free consultation ($175 value) to one Crushing Iron fan.  To learn how to qualify, listen to our podcast 09-Break Through The Kona Ceiling.  Oh, hell, actually, just leave us a review on iTunes and we’ll randomly pick one of you.

Email us: CrushingIron@gmail.com
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Happy Training.

Video of the Week:   Ironman Chattanooga 2015

Crushing Iron: FRIDAY FIVE | 12-9-16

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