Everything Multi-Sport - Coffee

Have you heard of “Buy me a coffee”?

I thought I would try it out and to my surprise someone bought me three coffees!

It really made my day (well my week actually).

Thank you so much and muchas gracias to jrichardn for my treat!

Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.

SWIM

Does it really matter if you eat before swimming? It's more important that you do this instead

How often have you been warned by your parents not to jump in the pool or the sea right after eating? It seems they may have been overly cautious in their advice.

In most cases, there’s no need to wait at least 30 minutes after eating to go for a swim, doctors say.

That old warning stems from worry that people might drown or struggle because blood will be diverted to their full stomachs instead of their muscles. Read the facts at MSN.

Why chilling together in a cold sea brings peace of mind and builds resilience

A new book celebrates the communities that have built up around wild swimming and explores the stories behind the swimmers and the groups they have drawn together. Read about building resilience at the Belfast Telegraph.

The Only Swim Drills Triathletes Actually Need

Swimming is often seen as the most technical part of a triathlon, but Mark’s here to simplify it for you! With just three effective swim drills, you can improve your technique, build confidence, and crush your next triathlon swim leg!

GIZMOS & GADGETS

PETZL Tikkina Head Torch

During the recent storms we had a power cut in the evening that lasted for hours and without any candles in the house (who has them these days?) we resorted to head torches. Sean had one he got as a freebie from a night run in Velez Malaga a few years ago and I had my trusty Petzl Tikkina head torch.

It was so much better, and Sean had head torch envy!

So, if you are planning on going hiking, running in the evening or camping put this on your stocking filler list. It's less than £16 on Amazon.

More Information

BIKE

The Kettlebell HIIT Workout That Builds Cyclists’ Power Endurance

Train so you can maintain your speed for longer periods of time with this interval workout.

I’m going to try this one this week as I love a good kettlebell workout – do you? Take a look at Bicycling.

Formula 1 stopped its drivers dying, what is professional cycling doing to prevent serious crashes?

As race organisers meet to discuss rider safety, it's clear that change is needed. What do you think – should race organisers and the bike industry being more to protect you? Read more at Cycling Weekly.

"The cannibal of modern cycling" - Lance Armstrong and Johan Bruyneel agree Tadej Pogacar had 'best season in the history of cycling'

Armstrong, in 'The Move' podcast is very clear that no one in history has done what the Slovenian of UAE Team Emirates has done this season and that arguing with his colleagues the best did not make much sense with a rider so superior to the rest. Read the article at Cycling Up To Date or watch the full Podcast.

Training Plan of the Week (T-PoW)

The T100 series appears to be adding Aquabike races to their line up which I think is great news. Not everyone likes to or can run so this is a great option to keep racing and enjoying multi-sport.

So we now have T100 Triathlon and Aquabike plans on TrainingPeaks and Final Surge.

T100 Aquabike TrainingPeaks

Remember if you can’t see the training plan you need then reply to this email with your requirements and I will create it free of charge and put it on Final Surge and TrainingPeaks.

RUN

What’s the best speed session for optimal recovery?

While speed training is a performance booster, it does take its toll on the body. So, what’s the best hard session that still allows for quick recovery? A new study has the answer – read more at Runners World.

3 Speed Workouts Professional Runners Swear By

Go-to sessions that will help you run stronger, build mental toughness, and improve your PR. Get the workouts at Runners World.

Something Is Better than Nothing

Every December, during that week between Christmas and New Years when the present feels delicately suspended between the past and the future and time seems to briefly slow, I sit with my training journal and reflect. It’s a fun and useful exercise in reliving the highs and lows of the year, ferreting out both positive and negative patterns and analysing some basic metrics. Read this insightful article at Ultra Running.

Classical Music for Running

Something a bit different if your running playlist is becoming stale – why not try some classical music?

Check out the playlist at Halidon Music.

HOLISTICS

How Fit Were Real Gladiators Compared to Those in ‘Gladiator II’?

'Gladiator II' hits theatres on November 22. Here's what we know about how real gladiators ate and exercised. It may surprise you. Read more at Outside Online.

‘We have to do something’: athletes speak up as climate change threatens sports and health

Indian triathlete Pragnya Mohan, New Zealand footballer Katie Rood among the athletes to speak on the issue at the UN climate summit in Baku. Read more about this important topic at the South China Morning Post.

Health, happiness … and romance? How running could help you find love

It’s a well-trodden fact that running with other people is good for camaraderie, safety and our physical and mental wellbeing – but now it seems it’s fertile ground for dating. Read this written article at The Guardian.

How Caffeine Improves Exercise Performance

Caffeine is a powerful substance that can improve both your physical and mental performance.

A single dose can significantly improve exercise performance, focus, and fat burning. Read about all of the benefits at Healthline.

TRIATHLON

7-minute core for triathletes on the go

All you need is a mat and a few minutes to spare for this ab routine. Now is a great time to work on your core to help with power and speed running, cycling and swimming so seven minutes a day sounds like a good return on investment. Get the session details at Triathlon Magazine.

A Pro Triathlete’s Insights on Late-Season Races and Noteworthy Athlete Retirements

Pro triathlete Laura Siddall recaps Ironman Cozumel and Challenge Florianópolis and shares her thoughts on the latest pros to retire. Read on at Triathlete.

Cross Triathlon: An off-road Triathlon discipline

Explore Cross Triathlon, an endurance race combining swimming, mountain biking and trail running. The event features diverse terrains and challenges, pushing your limits in a rigorous multisport competition. World Triathlon are pushing this twist on triathlon along side the guys at XTERRA. I’ve done a couple, and they are really fun! Maybe something on the list to try in 2025?

If you like this newsletter please share or email me at karen.parnell@chilitri.com for any ideas or feedback you have.

Enjoy the journey and the destination!

P.S

I really hope you like this newsletter as I work on it all week reading lots of articles and selecting the best ones for you. If you like it maybe buy me a coffee?

If you would like a bespoke training plan delivered via TrainingPeaks or Final Surge I can write you one for 125 euro which includes email support.

For the price of an apple a day (66 cents / 50p) you could get access to ALL of my training plans in one place!

If you would like to give some structure to your race training check out my training plans on TrainingPeaks or Final Surge 

I have some great training plans at affordable prices. In the links below you will find triathlon, swimming, cycling, running and strength plans delivered to you on your tablet, phone or PC. All plans give you email support from me your coach.

If you want access to ALL training plans - Triathlon, Swimming, Cycling or Running use the NEW subscription service on Final Surge.

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