Everything Multi-Sport - Mobility
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
I’ve been consistent with my mobility work this week and I feel great!
Just 15 to 20 minutes a day really makes a difference and I’m sure I’m not the only one with a few tight and painful areas?
I recommend the follow along videos from Tom Merrick. He has videos for swimmers, cyclists, runners and even footballers! (I recommend that one as it’s slightly longer – you can thank me later!).
A big thank you to @abetteryou_mark for buying me three coffees at Buymeacoffee!
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
Using Heart Rate Training Zones to Prepare for Your Next Race
There is a universal truth when it comes to performing in a race: you will race the way you train. Heart Rate Training Zones for swimming will help you prepare for the way that you want to race.
In this article, you will have a better understanding of how to match your training to the demands of your race, track your progress in the water using Heart Rate Training Zones and how you can effectively monitor and utilize your Heart Rate data during a race, such as a Triathlon or any long-distance swim.
Pick Up the Pace: 7 Pro Tips for How to Swim Faster in the Pool
Since the first time you jumped in the water at your local lap pool and swam a length, the biggest question in your mind has probably been how to swim faster.
You’re not alone.
But learning how to swim faster requires you to approach your training with some intention and strategy.
Why Am I Exhausted After Swimming 50m!?
Are you struggling to swim further than 50 meters? Often this doesn’t make any sense - you might be able to run for 2 hours or cycle for 4 hours. You’re fit. So why does 50m of swimming leave you totally exhausted?! Well, you’re not alone. And the answer may surprise you so keep watching!
GIZMOS & GADGETS
I went sea swimming again this week and decided to use my FORM Smart Swim 2 goggles to really test the Swim Straight feature. It’s an on-screen compass that you can use to help you swim straight.
You switch them on, take a few seconds to calibrate them and off you go. I got in the water an spotted some cliff rocks in the distance I wanted to swim to. I noted they were at a bearing of 240 on my display and started to swim, keeping my head down and just using the screen to navigate. A good chance to watch the fishes!
After 20 seconds it does give you a warming to sight which is useful. They also have a build in heart rate monitor so I could also see this plus my stroke rate.
I remembered just how good they are! You can wear them in races so if you have trouble swimming straight, I recommend getting a pair.
BIKE
Everything to Know About Average Resting Heart Rate, Including What It Says About Your Cycling
Two experts explain what this metric means, how to get an accurate measurement, and why you should care about it in the first place. Read more at Bicycling.
How to Stay on the Indoor Trainer for Longer
Experts offer eight tips to help you fall back in love with the indoor trainer.
5 HOT Alternative Bike Trends to Watch
You have probably been bombarded with bike tech deals over Black Friday but how many were really useful? Path Less Pedaled covers 5 bike trends that you may find interesting and useful.
Training Plan of the Week (T-PoW)
On the theme of mobility why not treat yourself to a mobility plan?
This time of year is an ideal time to introduce or re-introduce yourself to it’s benefits.
Invest time now and see increased power and speed next year.
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
Recommended by LinkedIn
How Long Should You Rest After a Marathon or Ultra?
There’s no precise answer, but there are cues to find out what’s best for you.
What Is the Iliacus Muscle and Why Is It Causing Tightness in Your Hips?
It’s time to show this crucial muscle some TLC with these exercises.
3 Kick-Ass Treadmill Workouts To Get You Through Winter
Use the following three workouts as inspiration to burn a little rubber this winter and improve your speed, stamina and strength.
What Pace Should I Run At?
Andy is in full teacher mode as he puts Tom through his paces… literally. In this video, Andy guides Tom through a variety of workouts he should implement into his weekly training and what paces he should be doing.
HOLISTICS
The One Vegetable Brain Experts Want You to Eat for Better Cognition as You Age
More and more people are in search of the best diet for brain health that will keep you sharp well into your golden years. The combination of an overall healthy diet and lifestyle will have a positive effect on your cognition and knowing which foods to eat is a first step in the right direction.
Can you guess the veg? Find out at Livestrong.
What Does It Mean To Be Resilient?
Resilience is the virtue of recovery. Rather than a singular trait or skill, resilience is an emergent property. It “supervenes upon various combinations of internal and external factors.” Resilience is a key trait for successful athletes – but what does it really mean? Read more at iRun Far.
How understanding lactate can benefit your performance
No matter your level of fitness, whether you’re a cyclist, triathlete or runner, you have at least thing in common with the phenomenon that is Tadej Pogacar: you produce lactate. “Which is why even Poggy slows down at some point,” you ponder. “Lactate really is the devil’s child.”
Yes, lactate, the cause of the burn, the cause of you racing on a Sunday and walking around like your legs are in splints on Tuesday. Lactate really is the anarchic bad-boy/girl of exercise physiology. Hmmm, maybe not. “Not at all,” says San Millan. “In fact, lactate and how you use it can really benefit your performance.” Read more at Precision Hydration.
TRIATHLON
5 tips for wintertime triathlon training
You might want to add some snow-based activities to your training schedule to keep fit this winter. I don’t think snow angels count but maybe they do…. Read more at Triathlon Magazine.
6 signs that you are obsessed with triathlon
Don't worry if you're addicted to the sport—most of us are. But are you classed as obsessed? Find out if you are at Triathlon Magazine.
British Triathlon: Recovery Questions Answered
Dive into an enlightening discussion with Doug Jones, the Health & Performance Director at Red Bull UK and a renowned physiotherapist, as he addresses crucial recovery questions from the British Triathlon Age Group community.
Whether you're striving to maintain speed while ramping up endurance training or seeking strategies to prevent injuries and infections, Doug's expert insights give the details needed for members to transform their approach to recovery and boost performance.
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?
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If you would like to give some structure to your race training check out my training plans on TrainingPeaks or Final Surge
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