Everything Multi-Sport - Stress

This week was stressful both mentally and physically. I had a lot of work pressure on top of a head cold and training, so this was a mix my body did not cope well with. 

I was interested to keep tabs on my blood pressure plus the stress score on my COROS Pace 3 watch.

It was interesting to map my workout stress versus my mental stress plus adding taking my blood pressure twice a day into the mix. 

This past week was certainly not my typical week looking back at my stress scores in the COROS App.

It was also to interesting see that sickness not only affects my stress score but also my blood pressure.

Heart Rate Variability (HRV) is not the panacea when it comes to health but used in conjunction with other data and how you feel, can aid with your training.

Do you use HRV or BP as a measure of your ability to train and how hard? I would like to hear your thoughts by replying to this email.

Ok enough about my week, lets look a the past week’s swim, bike, run and holistics..

SWIM

The Drill Combination that will Improve your Catch

This article will help with your front crawl catch phase – I like the use of upside down paddles - I have not seen this before and a good use of kit you already have. Take a look at the tips on the 220 Triathlon website.

Mixing up you Open Water and Pools Swims with Skills and Drills

You don’t need to wait for the warmer weather to practice your open water swimming skills. This Blog on ChiliTri covers the skills you need to develop for efficient open water swimming like drafting, sighting etc. You can also do these drills in open water as well.

7 Freestyle Swimming Mistakes You Can't Afford to Make

If you want to improve your front crawl swimming, then this is just a two-minute video that is well worth watching. It’s a YouTube video produced by U.S. Masters Swimming.

GIZMOS & GADGETS

Skinners Socks

Have you discovered Skinners socks yet? I use mine for open water swimming, so my feet don’t get hurt on stones and also in the gym for my strength and conditioning. They are heavily discounted right now. You can read more here

MyWhoosh adds Running

MyWhoosh is a free training App like Zwift and up until now it’s only supported virtual cycling. The newest update now includes running so is a real competitor to Zwift. It’s free so why not give it a go? Find out more

BIKE

How and Why You Should Add Bike Sprints to Your Training

Crucial to high performance, sprints are an important part of training but how can you add them to you training? Bicycling discusses how.

Train like a World Tour cyclist this winter with Alex Dowsett’s off-season tips

Cycling season is upon us, and this ex-pro wants you to get bike-fit. Read about Alex’s tips at T3.

If I Could Ride With Anyone...

This is a bit of fun! From professional racers to celebrities and even an alien, these are the cyclists i want on my group ride—who would you pick? You can read the list at Bicycling.

Workout of the Week (Wow)

This week I thought I would share a good stress relieving stretch from Dr. Jo. She's a Physical Therapist and Doctor of Physical Therapy so knows her stuff. Give her a follow if you like her videos too.

RUN

WoW2 Treadmill Workout: Incline Intervals.

This treadmill incline workout will have you literally running for the hills. Find the full workout at Run Outside Online.

Surprising Stress Symptoms in Runners

Stress can have a significant effect on performance—learning how to manage it is a skill every runner needs. But for me exercise, including running, is a great reliever of stress. This article in Runners World explores the different forms of stress – mental and physical – to help you manage your stress levels.

10 Energy Exercises to Give You a Boost Midday

Your go-to list of moves that provide a pick-me-up before a run or when you’re slogging through an afternoon of work. Read more at Runners World.

HOLISTICS

5 Natural Remedies for Arthritis Pain Relief

Pain from arthritis can be unpleasant to say the least, but there are a number of natural and over-the-counter home remedies for arthritis that can offer some relief and make everyday activities and training more manageable.

6 Signs You’re Not Getting Enough Sunlight

You need sunlight to lift your mood, heal wounds, and manage healthy weight...but how much is enough sun, and how much is too much? Find out more at The Healthy.

This Body-Weight Move Builds Balance and Hip Strength

Adding this one move into your warmup or warm down could help you improve your balance and hip strength according to Livestrong – all needed for swim, bike and run.

Stop fasting, plan around your cycle and work on strength – how women can boost their fitness

Training advice often focuses on the needs of male bodies. Dr Georgie Bruinvels and British Cycling explain how female athletes can tailor their workouts. Read more in Bike Radar. I worked with Dr. Linia on a article for TRI247 on this very subject.

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 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.

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