Everything Multi-Sport - Self Care
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
This time of year is a good time for self-care. You have probably done your final race of the season, and your body may have picked up a few niggles?
In this week’s edition we look at self-massage, sleep, eating healthily and more.
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
Want to improve your swim stamina? Do these 6 exercises!
If you want to improve your performance in the pool, look no further. Bo Hickey demonstrates upper and lower body dryland routines to build your anaerobic capacity and optimize your swimming results.
20 Fascinating Facts About Trudy Ederle: The Story Behind Disney’s “Young Woman and the Sea”
I watched the film last week and it was fascinating – not truly factual – but a good watch none the less. This article looks at the facts.
They asked Trudy if she were frightened by the sharks – or were there sharks in the channel? “Oh yes,” she said, “there are lots of sharks there – but they wouldn’t bother me. They are man eating sharks.” – Gertrude Ederle to Frank E. Nicolson.
STOP "Swimmer's Shoulder" Pain Now & For Long Term!
If you suffer from swimmers shoulder you will want to watch this video. It covers what causes swimmer's shoulder, symptoms of swimmer's shoulder, treatments for swimmer's shoulder, using massage for swimmer's shoulder, shoulder strengthening exercises, how to stretch before you swim and more.
GIZMOS & GADGETS
Muscle tightness and soreness are part of training. DOMS (Delayed Onset Muscle Soreness) means that your muscles are going through the “tear and repair” process and will ultimately build back stronger. This process is natural and will give you confidence that your training programme is working.
But if you want to continue to train and relieve muscle tightness massage is a proven protocol along with hot/cold therapy.
This massage gun from Bob and Brad has the ability to massage effectively plus give you either hot or cold relief.
I jumped at the opportunity to try it and was surprised how cold the head got and in a short time – same for the heat setting. This makes a big difference. Read my review at ChiliTri.
Are you still not convinced about the benefits of massage? Here’s a list of benefits put together by American Massage Therapy Association based on research.
BIKE
Helmets Don’t Last Forever – Is it Time to Replace Yours?
The rider that has not had a crash may never think to replace their helmet. The rider that has crashed yet did not hit their head may also find little reason to purchase a new one.
However, bicycle helmets, like many types of gear that are exposed to extreme hot and cold, and ultraviolet light can deteriorate with time. Find out if you need to replace yours at Cycling West.
How to Avoid Common Bike Injuries Linked to Winter Cycling
With winter around the corner, cyclists are gearing up to brave colder, slicker conditions on the road.
But as temperatures drop and daylight fades, cycling experts are cautioning riders about the increased risk of seasonal injuries linked to riding in the winter. Find out how to keep injuries free at Sport Stars Magazine.
What to wear cycling: A temperature-by-temperature cycling dress guide
Layer like a pro and stay comfortable year-round. Get some ideas to keep you warm and training outside all winter at Cycling Weekly.
Using Your Gears Properly
Gears are essential for all bike riders, but are you using them properly? In this video we show you how to avoid cross chaining, how to prepare for steep hills, what the correct cadence is and all the parts that make up a groupset on your bicycle. Watch the how to video at Daily Motion.
Training Plan of the Week (T-PoW)
As you probably know I work with Aquabike.world as a volunteer so I thought I would write some training plans to help their athletes train for their events.
We had a full set in Final Surge, and I’m pleased to announce we have a full set on TrainingPeaks.
So, if you are training for a Sprint, Olympic, Middle or Long distance Aquabike event you can get an affordable plan.
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.
Recommended by LinkedIn
RUN
The Complete Guide To Massage Therapy For Runners (Before & After The Race)
Massage therapy can be a very useful addition to a runner’s training and recovery regime, no matter what level they are at. Regular massage treatments during the training phase can be a great way to maintain optimal soft tissue (muscle/tendon/ligament) health.
The 10 Best Muscle-Building Proteins for Vegetarians
Get all the protein you need from plants with these dietitian-approved options. With more athletes turning to plant-based diets the need for more information on sources of protein is on the rise. Read more at Runners World.
The Hierarchy of Ultramarathon Training Needs
I found this article interesting as it builds on Maslow’s hierarchy of human needs and Dr. Seiler’s take on this for endurance. This version is aimed at Ultramarathon runners.
HOLISTICS
Why Sleep Is the Key to Living Longer
This interesting article is written by Dr. Peter H. Diamandis. Diamandis is the founder of the XPRIZE Foundation and Abundance360, and author of Longevity Guidebook: How to Slow, Stop, and Reverse Aging—and NOT Die from Something Stupid.
I put together a sleep infographic with easy sleep tips in the Blog on effective recovery.
8 Muscle-Building Veggies to Boost Your Strength
Move over, red meat. These vegan powerhouses will repair your muscles post-workout and help you get strong. Read more at Run Outside Online.
The Best Homemade Snacks According to the Pros
These between-meal bites are major performance boosters. And they can be whipped up fast in your kitchen. Get the recipe on Outside Online.
TRIATHLON
Stretching or Foam Rolling: Which is Better?
Dr. Jeffrey Sankoff looks at a new study that looks at static stretching versus foam rolling for flexibility. Read which one is best at Triathlete.
Triathletes, Your Descending is Hot Trash. Fix it or Bleed Time.
Gutsy descents defined the 2024 women's Ironman World Championship in Nice, but everyday triathletes can get free seconds (or minutes) by practicing some key handling skills. Read how at Triathlete.
How Can I Adjust My Saddle to End Discomfort?
In this edition of the GTN Coach's Corner, Mark answers your questions on swimming, peeing while cycling (ewwww), altitude training, and adjusting saddle position for comfortable riding!
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.