While endurance plays the bigger part of my triathlon training, I implemented speed-focused workout once a week to gain power on my core and leg muscles. Speed training uses more fast-twitch muscles than slow-twitch muscles. By gaining power, I will be able to explode and pick up my pace toward the end of race. Also, speed training helps me train more efficiently in a shorter duration, which gives me more time to rest and recover. In addition, but boosting up the intensity, my body burns off the extra calories from the beer and wine I have had more effectively. So, take your training up a notch and train like a pro.