Everything Multi-Sport - Hiking
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
Hiking - is this good training?
Last Wednesday we hiked from my casa at 750m/2460 feet down to the Costa del Sol coast.
17km, 183m elevation gain (yes some uphills as well) and 870m elevation loss. It took over 3 hours due to some tricky and challenging terrain.
We started in the mountain clouds, which we did not expect, and ended in the bright sun on the beach.
The clouds covered everything in dew and exposed some very big spider webs in the aloe and cactus plants!
It was a lot of fun with spectacular views and my heart rate ranged from Zone 1 to Zone 4 but was predominantly in Zone 1 or 2.
Was this effective cross training? Read the research backed Blog here.
Do you hike? Do you log it as training? Reply to this email - I would love to hear from you.
Now let’s take a look at the best news and tips for SBRH this week…
SWIM
Open Water Swim Sample Workout and Training Tips
Open water swimming (OWS) presents a unique set of challenges and exhilarating experiences for both seasoned triathletes and dedicated swimmers alike.
Unlike the controlled environment of a pool, open water introduces variables such as currents, waves, and unpredictable weather conditions, demanding a specialized set of skills and preparation.
This article includes a sample OW swim workout plus some training tips – read more at Trinewbies.
How Triathlete Kristian Blummenfelt and Coach Olav Bu defy science
In a conversation with record-breaking triathlete Kristian Blummenfelt and his coach Olav Bu,
'Mind Set Win' host Lisa explores how far they will go to find peak human performance. You can read and listen at Red Bull.
How to Swim in Open Water Without Getting Tired
Transitioning from pool swimming to open water swimming requires adaptability, but with the right techniques and mindset, mastering open water swimming can be an exhilarating experience.
With insights from Chris Bryan, an Irish international open water swimmer, MySwimPro explores some essential tips to help you swim in open water without getting exhausted.
GIZMOS & GADGETS
soundcore by Anker Liberty 4
I’ve been looking at earbuds with build in heart rate monitor as I think this make be a great way to combine the motivation of music. Knowing you are training in the right heart rate zone to solicit the right physiological adaptations in your training.
These ones from the audio arm of Anker, soundcore, have heart rate monitoring plus HRV to assess your stress.
These ear buds are also stacking up well against the Apple pods.
BIKE
How to Handle These 7 Tricky Group Ride Situations
Get your group riding skills dialled with these simple, expert tips for staying safe when things don't go according to plan. You can find these tips at Bicycling.
Best Bike GPS 2024 In-Depth: Garmin Edge 840 vs Hammerhead Karoo 3 vs Wahoo ROAM V2
It’s time for another bike computer comparison, this time comparing the best bike computers at the sub-$500/£400 level.
The price range is somewhat arbitrary – as really the goal was to compare the three most popular options from the three most popular brands.
In this case that matches up the Garmin Edge 840, the new Hammerhead Karoo 3, and the Wahoo ROAM V2.
The Hottest Cycling Products for 2024!
Cutting-edge bikes, tech and gear from Pirelli, Topeak, Fizik, Cycology, WTB, Castelli, Silca, Aerosensor, Ribble, Lauf, Cervélo + Argon 18
Check out some of the coolest cycling products right now from 12 great brands. Which ones are on your wish list?
Recommended by LinkedIn
Podcast of the Week (PoW)
The Tridoc Podcast
The TriDoc is a physician on a mission, to sort through the noise and sift through the science to bring you the truth.
Jeff Sankoff is an emergency physician, multiple Ironman finisher and the TriDoc. Jeff owns TriDoc Coaching and is a coach with LifeSport Coaching. Living in Denver with his wife and three children, Jeff continues to race triathlons while producing the TriDoc podcast.
RUN
Heat And Heart Rate Zones: How Weather Can Affect Your Training HR
Marathon Handbook explains why the heat and humidity can affect your training zones, and what to do about it.
This Speed Training Guide Will Help You Run Your Fastest Race
Ready to run a mile, 5K, or 10K at your fastest clip this summer? We have everything you need to make it happen. Read more at Runners World.
What Really Happens to Your Body When You Run Every Day
There are lots of convincing reasons people turn to running or jogging every day to stay active: You don't need very much equipment, you burn a ton of calories and you reap the positive effects of being in nature (if you run outdoors). But what really happens to your body? Livestrong researches this topic.
HOLISTICS
The 8 Best Dead Bug Variations for a Strong, Healthy Core
As far as ab exercises go, the dead bug exercise might just be the most deceptively difficult (and beneficial!) move you can do. I like it as an effective exercise for swimmers, cyclists and runners.
4 Reasons Our Bodies Burn Carbohydrates Before Fat
Everything you eat can be divided into three main macronutrient (macros) categories: carbohydrates, fat and protein.
For the most part, protein is used to build and repair tissues and for enzyme and hormone production while carbohydrates and fats can be used as energy sources, per Washington State University.
The Best Tea for Lowering Inflammation, According to a Dietitian
Whether you are training, racing or injured your body will experience inflammation. Boost your body’s defences with a cup of this slightly spicy steamy (or iced!) sip. Which one do you think is best? It’s one of my favourites – find out at Eating Well.
FUN FACT:
IN JAPAN, SWIMMING WAS AN ESSENTIAL SKILL OF A SAMURAI.
Swimming was an essential survival skill because Japan is an island and surrounded by water. The ancient samurai were forced to develop swimming techniques to have an advantage against enemies.
The importance of swimming led to the development of suijutsu, the art of combative swimming. Warriors were trained to climb on board a boat, use weapons, grasp onto ropes, and swim against strong currents. The samurai would swim through the water with their armour, which could weigh up to 44 pounds!
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
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.