Expensive wetsuits, Disc wheels and carbon shoes only matter if they matter. Today, we look at true free speed within better posture and form. When you boil it down, a faster race comes down to holding solid form and all three events affect the other. We'll look at simple ways to improve your form and get free speed over time by simply holding it better. We talk about drills to incorporate in your runs, how to be more comfortable and stronger in aero, and we look at having solid hydrodynamics in the water. Commit to the long game and truly get better at what you do, all while saving energy.

Topics:

• Posture and form and meditation and mind flow
• Run form and how to build it
• Heel, mid foot, front foot?
• Injuries and why they happen in running
• Working run drills into your runs
• Laptop and phone posture
• Why yoga was created
• Do some long runs on trails
• Variable foot strikes
• Strong feet and ankles matter
• Why posture is so important in cycling
• Building a strong core
• Being confident and stable in aero
• Arm fitness
• How bad bike form damages your run
• The right bike fit
• RPE on efficient cycling legs
• Are you working complimentary muscles?
• Faster simply means covering longer distance in less time
• Lake Johnson
• Swimming position and alignment
• Laser pointer through the head
• What drops the body
• The domino effect of posture
• Learning to float
• Hydrodynamics
• Holding posture means a solid core
• Free speed in the water
• Relaxing as you swim
• How to incorporate band work
• Using a disc wheel or carbon shoes only for racing

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]