The short answer is Yes.

The long answer involves lots of data and reading.

A study was completed by Tanita (Precision electronic scales) to see if there was a link between proper hydration and performance during Ironman races (and other long events). Over the three years, 4,426 male participants and 1,314 female participants were tested.

By performing a regression analysis, they deduced a relationship between hydration level and finish time - with every 1% increase in hydration, the mean time decreased by .2662 hours (16 minutes) for men and .2036 hours (12 minutes) for women.

For more information (and lots of stats) read the full article here

The 70.3 distance requires a combination of speed and endurance. The top athletes ride just near their limit (i.e. threshold), but never go over it as they need to run a strong half marathon off the bike.

Read More about the Spinervals Ironman 70.3 Training Week to help improve your training and bike split.

Here is an interesting article by Greg Cox, R.D. on Triathlete Europe.

He describes some simple advice on how many carbohydrates you need per session and why. In summary

• Sprint races and short workouts - You need: A swig of a sports drink
• Workouts > 90 minutes - You need: 30-60 grams per hour, single or mixed carbs
• Half- or full-iron-distance races - You need: 80-100 grams per hour (males), 60-90 grams (females)

To read the full article by Greg Click Here

In this short "how to" video, Coach Troy Jacobson, the official coach of IRONMAN, discusses the nature of the mass swim start, proper positioning and pacing strategies

Ever wondered the secret to swimming faster freestyle and having awesome freestyle technique?

Check out this video by Brenton Ford, Masters Swim Coach for some hints and tips on Mastering Freestyle.

Click Here for more information on Brenton's Programs

In this short Video - Coach Troy (from Spinervals fame) discusses the need for upper body and core strengthening for triathletes. He demonstrates a short workout routine for time strapped triathletes.

See more Spinervals products for cycling, running and strengthening. 

To really sprint in freestyle, you're going to have to develop a strong kick. Focusing on how much you use your legs can really help this.

See more on this drill

The vast majority of distance runners have resisted the use of tight, supportive clothing, preferring the comfort and freedom of standard running shorts. There is very little scientific data that shows any performance advantages to wearing compression tights, but a recent study is turning heads.

Researchers in France (Int.J.Sports Med. 2006 May;27(5):373-8) examined the effects of running in compression tights compared to elastic tights and standard running shorts.

Read the full article by Rick Morris 

See the full range of compression Shorts, tights and more from Skins, 2XU, BV Sport, SLS3 and Compressport

Read this article by Hayley Wollner, BNutrDiet, APD, AN  about the need for electrolytes to supplement your hydration needs. She discusses the major role of Sodium and where it fits with the other electrolytes.

Read the full article

Being able to focus on one specific aspect of your stroke sometimes takes isolation.

Swimming underwater certainly gives you that - read more Freestyle - Underwater Free

Listed below are two tips written by Billi Whyde on a few simple but effective tips when starting out.

1. Ride Your Bicycle More Often

Sound simple? However it is true. One of the best methods to improve on your cycling is by riding your bike on a regular basis. You need to train on your bike for a period of time till you get more comfortable with it. Try various grounds like steep climbing or rolling slopes. As soon as you get comfortable with then you can certainly start training riding your bike with aero bars.

2. Train Longer Than Your Competition Distance

Training longer compared to your race distance can help increase your endurance. This may not be true when you are practicing running as you may injure yourself but for cycling, you may want your training rides to end 30% longer than your actual race distance. This may not only allow you to build your endurance but also your confidence.

Billi Whyde is a full time author and writes for www.aerobars.org and other various sites.

Starting to think about recovery in your chosen sport? Wondering why you can feel tired getting close to a race.

Watch this insightful video with Matt Dixon discussing how to integrate recovery into your training program.

Ryan Hall is talking to Matt Dixon about running recovery but the issues and advice is just as relevant for all athletes.