Today we talk about flat course racing, but as usual, there are a lot of applications for all courses as we bounce between the differences between flat and hilly. We start by talking early season open water swims and how to be prepared if you don't have enough time to get in open water. We also look at what a wetsuit does and how to make sure you're using it to your best advantage and not letting it throw you into a state of anxiety. We talk about the bike and the importance of training in aero for flat courses. We look at how a weak core can impact your swim, bike, and run. We talk about mixing up cadences on a flat bike and run. We get into training techniques that will make you more prepared for long flat runs. And we hit on the differences between training inside and the demands of being in the elements. Topics: Flashback Fridays? C26 Lifetime Listeners Early season Open Water Swimming Not enough time for Open Water practice? Building Open Water fitness Get in your wetsuit often Free speed, body compression Wetsuit anxiety The race goal: Delay the core from heating up There no such thing as too much lube Keep the wetsuit HIGH Core and Lower back issues in aero Technique for engaging the core A weak core drags you down in swimming, biking, and running Swim with a stable core in your wetsuit (and with pull buoy) Train in Aero Less power in aero Core in cycling as it relates to your run Full engagement of the pedal stroke Importance of slow pedal torque training Do you have an aero plan for the wind? Calibrate to the weather Crosswinds and aero Energy spent outdoors is significant Sailboats into the wind Flat runs Hips- Ironman lean Changing cadence and turnover Break up the load Change the demands on purpose Coaching Inquiries: Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

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