The ProArc Hybrid Fitness Dispatch

This Week's TL;DR

Don't blindly follow Zone 2 training; incorporate all intensity zones.
Knowing when to DNF is a smart, long-term career decision.
Avoid making last-minute nutrition or equipment changes on race week.
New running shoes like the Adidas Evo SL offer versatility and value.

Training & Racing Strategy

This week, we're taking a critical look at some widely held beliefs in training and racing. From the obsession with Zone 2 to race-day pacing, it's time to refine our strategies for smarter, faster performances.

Beyond Zone 2

Triathlon Running Hybrid-General

Relying solely on Zone 2 training will lead to performance plateaus; incorporate all training zones for well-rounded fitness.

While Zone 2 is excellent for building an aerobic base, neglecting higher intensity zones (threshold, VO2 max) means you won't be prepared for race-specific demands. A balanced programme that stimulates all physiological systems is crucial for long-term improvement.

Try this:

In your next training block, ensure you have dedicated sessions targeting Zone 2 (long easy efforts), Zone 3/4 (tempo/threshold), and Zone 5 (short, high-intensity intervals).

Pacing Hills Effectively

Triathlon Cycling Running

Going too hard on uphills is a common mistake; maintain a controlled effort to preserve energy for the rest of the course.

Surging on climbs burns excessive energy and builds lactate, compromising your ability to maintain power over the crest and on subsequent flats. The fastest overall time comes from even effort, not just winning the hill.

Try this:

In your next hilly ride or run, use a power meter or heart rate monitor to cap your effort on climbs at just above your flat-ground threshold. Your litmus test: can you maintain your target power/pace immediately over the crest? If not, you went too hard.

The Taper Experiment

Running Triathlon Hybrid-General

There is no universal best taper protocol; athletes must experiment in lower-stakes races to find what works for them individually.

A successful taper balances shedding fatigue with maintaining race sharpness. Some athletes perform better with more intensity, while others need more rest. Copying a generic plan without understanding your personal response can lead to feeling flat or under-recovered on race day.

Try this:

Use two different 'B' races to test two taper strategies: for one, maintain intensity but cut volume significantly; for the other, reduce both volume and intensity more dramatically. Track how you feel and perform to inform your 'A' race taper.

Coaching & Mindset

Performance isn't just physical; it's a mental game. This section explores the psychological side of hybrid sport, from race-day decisions to building a resilient mindset that embraces the entire athletic journey.

The Strategic DNF

Hybrid-General Running Injury/Rehab

Finishing a race at all costs is poor advice; a smart DNF (Did Not Finish) due to injury can save your entire season.

Pushing through a significant injury can turn a minor issue into a long-term problem, costing you months of training and racing. The ego hit from a DNF is temporary, but the damage from finishing on a serious injury can be career-altering. Self-preservation is a vital skill.

Try this:

Before your next race, establish a clear 'pull-out' condition. Ask yourself: 'Is continuing likely to cause further damage that will compromise my next training block?' If the answer is yes, make the smart decision to stop.

Filter External Advice

Hybrid-General Coaching/Mindset

Be wary of well-intentioned advice from others; they don't have the full context of your unique history, goals, and training.

Advice from fellow athletes, even professionals, is based on what works for them. Applying it without considering your own individual needs, especially with nutrition and gear, can be detrimental. Trust the process you've developed with your coach or through your own testing.

Try this:

In race week, create a 'bubble'. Politely thank others for their advice, but make a rule to stick strictly to your pre-planned nutrition, gear, and race strategy. Use their suggestions as ideas to test in your *next* training block, not on race day.

Equipment & Gear

The right gear can make all the difference, but navigating the market is a challenge. We're cutting through the noise to look at the latest running shoes, focusing on versatility, value, and what makes a shoe genuinely suitable for a hybrid athlete's varied demands.

Versatile Daily Trainers

Running Equipment/Gear

Shoes like the Adidas Evo SL and New Balance Rebel v5 offer great versatility, handling various paces for a reasonable price.

For hybrid athletes, a shoe that can handle easy miles, tempo work, and even shorter races provides immense value and simplifies rotation. The Evo SL is praised for its simple, responsive, and nimble feel at £130, making it a jack-of-all-trades.

Try this:

When looking for a new daily trainer, prioritise versatility. Consider the Adidas Adizero Evo SL if you want a simple, responsive shoe that can handle almost any type of run you throw at it.

Quick Hits

Don't Sprint Race Starts

Sprinting at the start of any endurance event, from a 5k to a triathlon swim, is a recipe for blowing up. Conserve your lactate and start at your target race pace.

Avoid Surging Out of Corners

Repeatedly sprinting out of corners on the bike burns a huge number of matches. Focus on smooth, steady power application and proper gearing to conserve energy over a race.

Nothing New on Race Week

The cardinal rule for race week is to introduce nothing new. This applies to nutrition, equipment, tyre pressure, and race strategy. Trust your preparation.

New Balance Rebel v5 Update

The New Balance Rebel v5 adds more cushioning, making it more suitable for long runs than the v4, but it may have lost some of its predecessor's snappy, fast feel.

Puma Fast-R Nitro Elite 2 Gains

Scientific tests show the Puma Fast-R Nitro Elite 2 can be up to 3.6% more economical than competitors like the Alphafly 3, featuring an extended carbon plate for propulsion.

ATHX Expands to Europe

Fitness racing brand ATHX has announced its first five European events for 2026, taking place in London, Munich, Madrid, Milan, and Paris, with plans for up to 20 events total.

Content Credits

Triathlon Coaching

The Worst Triathlon Advice We Keep Hearing

Jared Donnelly

Runner's World

RW Shoe Drop: Autumn/Winter 2025's Best Running Shoes

Rick Pearson, Ben Hobson, Rachel Boswell, Ali Ball

Hybrid Fitness Media

ATHX 2026 Schedule & AJ Golic

Morgz & AJ Golic

The Marathon Podcast

#67 - A conversation with coach Jon Green (Verde Track Club)

Jon Green

The Marathon Podcast

#66 - A Conversation With Jess Stenson

Jess Stenson

The Hybrid Coaching Podcast

#70 - Hamburg Major Preview

Anthony

The Hybrid Coaching Podcast

#69 - Travel Tips, Long Runs and a Special Announcement!

JK & Anthony

Miles From Ordinary

#27 - 'From Novice to an Ironman in 4 months with Sam Williams'

Sam Williams