Everything Multi-Sport - Geocaching
Karen Parnell BEng (Hons) CEng MBA CPT
Helping Triathletes & Swimmers meet or exceed their Training & Race Goals | 121 Coaching | Training Plans | TrainingPeaks | Final Surge | Clinics & Camps Spain | Sports Tech & Blog Writer
Many years ago, my kids introduced me to Geocaching and we used to go out to try to find hidden treasures on our walks and especially on our holidays.
It was pretty unsophisticated back then using a GPS device to find a stash using just coordinates.
It was fun and back then people used to put gifts in the tubes or boxes which you were encouraged to replace.
I heard that Geocaching was gaining popularity again and installed the App and I was surprised to see there were loads of locations on my regular trail running and hiking routes!
I’ve pretty much found them all now but it’s still fun. Now it's usually a tube with a piece of paper in - so take a pen with you to write your details down.
Geocaching may bring an added dimension to your next long run?
Let me know if you have tried it and what you think.
Now let’s take a look at the best news and tips for SBRH this week…
SWIM
Stroke Rate & the Ramp Test to Improve your Efficiency
I get asked a lot by my swimmers and athletes how that can increase their Stroke per Minute (SPM) or arm cadence.
I must admit this is an area I like to work on in my own stroke but sometimes I just zone out and get into a rhythm which is slower than I should be doing to reach my goals.
Do you know your SPM?
Do you want to know how to increase yours?
A New App for Exploring Wild Swimming Locations and Tracking your Swims!
NOWCA has released premium features for NOWCA Wild, a new app for exploring wild swimming locations, tracking your swims, and connecting with others in the swim community. For Apple and Android devices.
The Free option allows you to search swimming locations, join swim groups, plan a swim distance, track your swims, set up a safety contact and access NOWCA's educational resources, including cold water advice and safety tips.
The Premium option (£15 for a year) allows you all the Free features PLUS you can set up multiple safety contacts, create your own swim group, post messages to groups, get insurance cover for every swim and have access to over 40 managed venues. You also get access to the wide range of NOWCA perks offered exclusively for members from well-known brands.
Swim Tips with Coach Olav Bu
It’s not often that coaches become as equally well-known as the athletes whom they train.
In the case of Olav Aleksander Bu, his name is synonymous with Olympic and 3x World Champion, Kristian Blummenfelt, and 3x World Champion, Gustav Iden.
Bu has pioneered “The Norwegian Method”, a scientific and data-driven coaching approach that has delivered top-of-the-podium performances at all major triathlon distances and races over the past decade.
At present Coach Olav is working closely with Kristian Blummenfelt who is now making his final preparations to defend his Olympic triathlon title from Tokyo at the 2024 Paris Games this summer.
This Quick Workout Can Predict Your IRONMAN Swim Time
Trying to figure out how fast you can complete an IRONMAN distance swim? James from GCN provides you a quick and easy workout on how you can achieve a rough estimate of your swim time without getting bogged down into detailed research!
GIZMOS & GADGETS
C-Monsta Wetsuit Hanger
If you are doing a lot of open water swimming you may find it hard to get your wetsuit dry in between swims.
The C-Monsta wetsuit hanger can hold your wetsuit, boots and gloves so you can hang them up to dry. You can hang it on the boot of your car or at home. Maybe even a gift for the swimmer in your life?
BIKE
Best tubeless road bike endurance tires 2024
The best tubeless endurance tires will keep you rolling rather than fixing punctures, but won't sap the joy out of riding. Read about the best tires at Cycling Weekly.
Mornera's Daimon saddle is straight out of a sci-fi movie and here to end perineum pain
Space-age saddle is claimed to relieve pudendal nerve numbness. This saddle is not like any other I have seen!
Recommended by LinkedIn
Are Tire Inserts safe? All you need to know about foam inserts for tubeless systems
What are tire inserts, how do they work and are they safe?
I must admit these inserts were new to me and I have not heard if they are good or bad – have you?
Podcast of the Week (PoW)
Fast Talk Labs
The Fast Talk podcast offers the best guides to cycling performance and endurance sports training from world-class experts.
Cohosted by cycling coaches and sport scientists Trevor Connor and Rob Pickels, Fast Talk episodes feature fascinating conversations with world-class experts discussing the endurance sports topics they know best: the best ways to train, effective workouts, questions on polarized and interval training, sports nutrition, physiology and recovery, and sport psychology.
Fast Talk guests and regular contributors include Dr. Stephen Seiler, Joe Friel, Dr. Asker Jeukendrup, Sebastian Weber, Jim Miller, Dr. Andy Pruitt, Dr. Timothy Noakes, and elite professional athletes like Kristin Armstrong, Sepp Kuss, Brent Bookwalter, Kate Courtney, and many more.
Fast Talk is part of Fast Talk Laboratories, a new endurance sports knowledgebase for endurance racers and adventurers.
RUN
Track Workouts To Improve Your Speed, Strength And Endurance
Whether you're a beginner or a veteran, we've got a track workout for you.
Track workouts aren’t just for sprinters or high school track and field teams; they can be useful for runners of all distances, from 5Ks and 10Ks to half marathons, marathons, and even ultras.
Read more at Marathon Handbook.
Ultrarunner Tom Evans on training for elevation gain, heat, and altitude
The 2023 Western States champion reveals his top tips for tackling trail races. Tom Evans is a force to be reckoned with. Since finishing third at the Marathon des Sables in 2017, the former British Army Captain has cemented himself as one of the world’s most talented ultrarunners.
How to Improve Your VO2 Max — Dr. Peter Attia
Listen to how another doctor advocates 80/20 training to improve fitness and VO2 Max.
HOLISTICS
What’s Your Taper Week Personality?
Are you a “Super Scrubber?" How about a “Big Lebowski?” Check out seven common taper week personality types and get expert advice on how to properly manage your pre-race alter ego.
Read more at Triathlete.
10 Overnight Oats Recipes That Are High in Protein
Enjoy a jar of these satisfying overnight oats for breakfast. These flavourful recipes pack at least 15 grams of protein per serving from not only oats, but also nuts, seeds and dairy products to help you stay full for longer. The protein in these dishes can also help you support regular digestion, bone health and muscle recovery to keep you feeling your best. Not to mention, overnight oats are easy to prep days in advance so that your morning meal is ready to go when you are.
FUN FACT: IN TRIATHLON EVERY SECOND COUNTS, FOR THAT REASON, MANY ATHLETES PEE WHILE THEY ARE ON THE BIKE, OR EVEN ON THE RUN.
On race day the primary motivator for most to pee while riding is to save time. The process of stopping the bike, dismounting, waiting in line, undressing, redressing, re-mounting and getting back up to speed could cost precious minutes.
If you like this newsletter please share or email me at karen.parnell@chilitri.com for any ideas or feedback you have.
Coach Karen
Enjoy the journey and the destination!
P.S
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.
Can't see the plan you need? Reply to this email and I will create it for you.