Everything Multi-Sport - and relax...
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
The race season in the northern hemisphere is coming to an end so we turn our attention to the off-season. A time to take stock, rest, recuperate and consolidate.
In this week’s newsletter we look at the best ways to use this time, have fun and start the next season in the best shape.
The photo below is from the IRONMAN Marbella 70.3 last weekend - one of the last triathlons this year for us here in Spain.
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
Triathlon great Lucy Charles-Barclay SMASHES swimming record AND beats her husband in the process
Lucy has been recovering in recent weeks from the calf injury which sadly stopped her defending that title in Nice last month, but last Friday she was back in the pool showing off the sensational swimming skills that make her so difficult to beat in triathlon.
She knows how to make the most of her off-season!
Swimmers Move of the month: Upper trapezius stretch
This move is a wonderful stretch that will help improve your range of motion, flexibility and relieve a little of that neck tension we all feel occasionally.
The BIGGEST Swim Mistake You Don’t Know You’re Making
Has your swimming hit a plateau? Despite all your efforts, you just can’t seem to get any faster in the water?
The reason why could actually be really simple – and it all starts with your hands…
GIZMOS & GADGETS
ZEN8 Athlete & Head Coach Kieran Lindars delivered a spectacular performance at the Ironman World Championships in Kona, finishing 8th on Saturday in a field of the world’s best triathletes.
Kieran’s journey was one of grit, mental toughness, and smart pacing, all of which came into play during the marathon, where he climbed from 17th to 8th place. Starting strong, he posted a 47:12 swim, then tackled the bike course in 4:08:28, setting himself up for the run that would ultimately secure his top-10 finish.
The ZEN8 is a great swimming gadget – especially in the winter and can help improve your power and technique. You can follow along with Keiran as he take you through the workouts.
BIKE
TrainingPeaks acquires virtual cycling platform indieVelo, aims to add ‘credible racing and realistic riding’ to its training offerings
Called TrainingPeaks Virtual it will be offered as part of TrainingPeaks Premium in March 2025, with a beta version available now for FREE.
I tried it and after lots of attempts to login I got it working. It looks very much like Zwift and I'm setting up a team so we can ride together - anyone interested in joining me on a regular group ride?
5 Ways Winter Cycling Is Ruining Your Fitness (and how to fix it)
Winter cycling is often the time to build your foundation of fitness as you prepare your body for another year of fun in the sun, however, could you be doing things to your fitness which are actually ruining your form?
Sam Gupta runs you through everything you could be doing wrong on the bike this winter. The key thing to remember is that as long as you're having fun on the bike then you can never really go too far wrong.
Do simulated climbs indoors benefit your uphill prowess?
The cost of indoor training just keeps climbing, but are gradient simulators a worthwhile investment?
BONNIE: A film about what it takes to make a difference for women in cycling
In 2008, Bonnie Tu founded Liv—the world’s first and only comprehensive bike brand dedicated exclusively to women. She knew it was risky to invest in women-first research, design, and engineering. She knew it was unconventional to make bikes, gear, and opportunities that optimize a woman’s power. And she knew it could be a lot of trouble to do things differently—but that’s exactly how she made a difference in women's cycling.
Training Plan of the Week (T-PoW)
The theme this week is the off-season so here to help we have created plans to help you keep your fitness and work on your limiters.
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 Happens When You Keep Your Easy Miles Truly Easy
If you struggle with maintaining a slow pace, a training plan can help enforce it.
Some 80 percent of your weekly mileage should be at an easy pace (including your long run), no matter the type of training, because adaptations in the body happen during easy efforts.
I’m a big fan of the 8020 training principle and lots of easy training in Z1 and Z2 as it helps avoid injuries and will help you run faster given time.
Latest Study Finds Eccentric Hamstring Training Could Be The Key To Staying Injury-Free
The Nordic hamstring curl is your friend, runners. We featured a low-cost hamstring curl device a few weeks ago so you know I’m a fan of this movement when progressed very steadily.
A Guided Walking Meditation to Connect With Your Senses
Mindful walking can be a way to awaken our delight as we notice the sights, smells, and sounds in our surroundings.
Click on the image below fo a guided Mindful Walking Activity.
HOLISTICS
Muscle Strength Recovers Quickly After Breaks in Resistance Training
A study reveals that a 10-week training break during resistance training does not hinder muscle strength and size gains.
This is great news if you are taking a break from training – read more at Technology Networks.
Shin Splints? These Are the Stretches You Need.
Whether you're a NYC marathoner or an occasional around-the-block runner, these will help reduce and prevent pain.
Can You Replace Gels with Halloween Candy?
From Swedish Fish to fun-size Twix, I tested Halloween candy as fuel for long runs. Here’s how they compare to traditional sports nutrition—and ones that won’t haunt your training.
TRIATHLON
Dehydration Linked to Muscle Cramps in IRONMAN Triathletes
Contrary to previous research, a Washington State University-led study of three decades of the IRONMAN’s top competition found a connection between dehydration and exercise-induced muscle cramps.
Maximize Your Off-Season: A Comprehensive Guide for Triathletes
As a triathlon coach, I know how tempting it can be to stay in race mode year-round.
But here’s a truth every athlete must embrace: the off-season is crucial to long-term progress. Here’s how to make your off-season productive and enjoyable at ChiliTri.
Jellyfish sting 'set the tone' as Monger broke record
Billy Monger says he was close to breaking point after battling jellyfish stings and crosswinds en route to smashing the Ironman record for a double amputee at the World Championship.
I’ve been following Billy on social media, and he has really put in the effort which showed by him beating the record by two hours. I've just donated, maybe you can too?
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
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.
Helping Triathletes & Swimmers meet or exceed their Training & Race Goals | 121 Coaching | Training Plans | TrainingPeaks | Final Surge | Clinics & Camps Spain | Sports Tech & Blog Writer
1moIf you prefer this via email then please DM me.