Everything Multi-Sport - Happy New Year!
As we approach the end of 2024, I was thinking about how I can improve this weekly newsletter to make it more valuable to you.
Maybe a coach’s corner where you can pose a question about your training, and I will answer it for you?
Maybe a section where you can sell your unwanted swim, bike and run gear?
What do you think? What would you like to see in 2025? Email me: karen.parnell@chilitri.com
Remember if you like this newsletter, you can show your appreciation by buying me a coffee (or mince pie!) :0)
It’s here! A New Year. A new chance to go after your goals. If not now, when? If not you, who?
Happy New Year!
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
7 Powerful Freestyle Swimming Tips from Dr. Jan Prins
Dr. Jan Prins has spent decades studying swimming biomechanics and his work has changed how swimmers and coaches think about technique. As the director of the Aquatics Research Lab at the University of Hawaii, he uses advanced technology—synchronized high-speed videography and motion analysis software— to analyse swimming stroke mechanics, helping both elite and everyday swimmers understand how to move more efficiently through water.
The following points cover selected areas of the stroke mechanics of the Freestyle – read on at Open Water Swimming.
Weekend Swim Workout: Sprint For Time
Build some speed with this workout from Sara McLarty, which incorporates short (but intense!) sprints.
What actually happens to your body during a festive cold water swim?
Many people see in the New Year or celebrate Christmas or St. Stephens' Day with a cold water swim – often in fancy dress or just a swimsuit to get chilly in the winter water.
"Research suggests that cold water swimming has a wide variety of health benefits including mood improvement linked with the release of ‘feel good’ brain chemicals, reduced depression, and improvement in general wellbeing. Cold water swimming can also have cardiovascular benefits," says GP Dr. Nina Aslam from Puressentiel. Read more at RTE.
What Happens To Your Body When You Swim?
Have you ever wondered why you're so hungry after a session at the pool? Or why people say that swimming is such a great all-round exercise?
Mark from GTN dives into the details about what really happens to your body when you swim and the physical and mental benefits it can bring!
GIZMOS & GADGETS
I got sent a bag of goodies from TheMagic5 last week and the thing I was most excited about (apart from the custom-made goggles) was the Magic5 swim game cards (triathlete edition).
52 cards of swim structured swim sessions that you can take to the pool to help you get the most from every swim.
Some of the sessions are written by pro triathletes like Ben Kanute. They are robust and splash proof so they can withstand a trip to the pool.
BIKE
Alessandro De Marchi and the romanticism of cycling: ‘We need to keep that essential love of riding’
The veteran Italian discusses retirement, regrets, and training on feel – read the full story at Rouleur CC.
Magnus White Cyclist Safety Act introduced in US to protect vulnerable road users
This week US Congressman Joe Neguse, who represents Colorado, introduced the Magnus White Cyclist Safety Act of 2024 (H.R. 10347), legislation designed to protect vulnerable road users, including bicyclists, pedestrians, motorcyclists, road workers in construction zones and many others.
The bill calls for the integration of advanced automatic emergency braking (AEB) technology in new vehicles for enhanced safety. This is great news for US cyclists. Read more at Cycling News.
Zwift’s Cog and Click Virtual Shifting Expands, Adding Three New Compatible Trainers
Spreading virtual thumbs up throughout the indoor trainer world, Zwift adds three new trainers to its virtual shifting list. Now, the Elite Direto XR, JetBlack Volt V2, and Decathlon’s Van Rysel D100 can utilize the Zwift Cog and Click Upgrade Kit.
3 Stationary Bike Workouts to Support Your Weight-Loss Goals
Plus, all the benefits of indoor cycling. Get the low down at Bicycling.
10 Cycling Solutions You Probably Didn’t Know Existed
Products and ideas to optimize, personalize, or extend the life of your bikes and gear. An example is the The Eoki vest’s four fans keep your body temperature down during indoor training. Read about them at Bicycling.
Training Plan of the Week (T-PoW)
This week we feature a FREE 8-week swim technique plan which is low volume plan or ideal for sprint triathletes who would like to improve their stroke technique and efficiency.
This plan focuses on progressive training and skill development, with each week centred around a specific technical focus. By honing one key aspect of swimming each week, you will build efficiency, strength, and confidence in the water. You will learn to master critical elements like:
These skills are broken down into bite-sized drills and workouts to make them easy to practice and apply.
It also gives you suggestion on the best kit to invest in, has a swim glossary of terms, drill videos, detailed swim sessions and more!
You can download it for free or maybe share with someone you know who may benefit from the insights it gives.
Remember if you can’t see the training plan you need on TrainingPeaks or Final Surge DM me with your requirements and I will create it free of charge and put it on Final Surge and TrainingPeaks.
Recommended by LinkedIn
RUN
The Best Leg Exercise to Improve at Running and Rucking
Incorporating lunges into your leg day routine has numerous benefits, setting the stage for increased performance in military training and overall durability. Lunges should be a staple of leg workouts a few times a week as they are foundational for various physical activities, including running, rucking and jumping.
How fit are you? 11 ways to easily test your strength, balance and mobility – and make them all better
Can you touch your toes, get up from a chair using just one leg, hold a plank for 30 seconds? If you want to take care of your body, the first step is to take stock of it. Read more about the tests at The Guardian.
5 rowing workouts for runners
The rowing machine is an often under-utilized cross-training tool that provides a lot of benefits for runners. Find 5 great workouts at Running Magazine.
The Rice Ball Revolution: Onigiri Might Be the Ultimate Endurance Snack
Discover how onigiri, Japan’s traditional rice ball, powers runners on epic trails. The recipes are on Run Outside Online.
HOLISTICS
Never Miss Your 100 Grams of Protein With This Simple Visual Guide For All Types of Eaters
If you struggle to get enough protein in your daily meals, CNET have visualized what 100g of it looks like for every style of diet. Get the full details at CNET.
Why Coping With Stress Gets Harder as You Age, and What to Do About It
As you age, stressful situations may take more of a toll on your body and mind than they did when you were younger. If coping with stress is more challenging now, the shift could be due to physical changes in your body and the long-lasting effects of chronic stress.
Here, we'll look at the common factors that can make managing stress harder as you age, and then outline the steps you can take to help you better cope. Read on at Livestrong.
ROW31 Challenge is back in 2025!
The original concept, developed in 2020, focused on eliminating the barriers to training that so many face. British Rowing wanted to make it as easy as possible for participants to stay active and motivated during January, as well as benefit from the boom in sales of indoor rowing machines during lockdown.
The idea is simple…a daily email sent every morning in January containing a workout video that participants can follow along to in their own time. With rest days built into the programme and live workouts for those who want to row with others, there was little excuse for not being active throughout the month. Alongside the daily email there’s a Facebook community who share their daily workouts, chat about the sessions, and generally support and encourage each other throughout the month. If someone gets a bit behind or misses a workout, it’s no problem as the videos are accessible throughout the month for people to “catch up".
I’ve done this for the past three years and love starting the year with something different. And remember rowing works on your swimming muscles too! It’s FREE.
TRIATHLON
World No 1 triathlete Hayden Wilde in shock split from long-time coach Craig Kirkwood
Champion Kiwi triathlete Hayden Wilde has made the shock decision to dump his long-time coach, Craig Kirkwood, on the back of his most successful season to date.
World Triathlon announces exciting updates to the 2025 racing calendar
World Triathlon is thrilled to unveil the updated racing calendar for 2025, featuring a combination of traditional events and exciting new additions that promise to captivate athletes and fans around the globe. Take a look at the full line up at World Triathlon.
The 2024 Triathlon Season in Photos
If a picture is worth a thousand words, then a great picture is worth a million. Check out the 2024 triathlon season through the eyes of Triathlete magazines sport's finest photographers.
Planning Your Triathlon Race Season plus Workbook Planner
Are you planning your next season of triathlon races? Do you pick your races first and then plan around them or plan your season around your family and work commitments? Maybe you plan around Age Group qualifiers and European and World Championships. You may even choose IRONMAN events with a view to qualify for Kona.
How ever you choose your races and events its worth creating a plan.
Read the full blog on how to create a plan and download the free planner workbook.
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.
Can't see the plan you need? Reply to this email and I will create it for you for FREE.