Everything Multi-Sport - Walking Football
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
As we get older, we may be less likely to try new things or do things out of our comfort zone and I could see myself falling into this trap.
I do subscribe to the mantra “Carpe Diem” but this could be just not putting off things that you normally do.
I recently joined a Walking Football team and really enjoying it!
It’s far outside my normal swimming, cycling and running but has given my mind and body a “shock” and I feel fitter plus enjoy the company of my fellow players.
Why not try something new? Maybe a team sport to add some spice to your training?
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
The Do's and Don’ts of swim training for triathletes
Knowing what to try and what to avoid in your swim workouts can help you grow as a triathlete.
Most triathletes get into the sport via running or cycling, which is why the swim is the biggest struggle for so many of us. Swimming has so much technique that you have to master in order to get the most out of your stroke, and that can make it an incredibly difficult (and sometimes frustrating) endeavour. Here are a few dos and don’ts to remember when you head to pool or lake for a swim to get the best results in training and beyond.
One-Hour Workout: Off-Season Endurance Swim
Kick off your winter swimming with this gentle aerobic swim session. Get the workout at Triathlete.
These 4 Easy Fixes Will Improve Anyone’s Swimming Technique
Everyone, from beginner to advanced swimmers has something they can and should be working on improving. GTN will help you figure out what you are doing wrong, and how to improve it…
GIZMOS & GADGETS
When elite athletes travel their worst nightmare is getting food poisoning so many take food with them. When Gwen Jorgensen was in Torremolinos for the World Triathlon finals a few weeks ago I was surprised to see her husband cooking for her in their hotel room!
Making your own food ensures you can avoid GI issues. They had a mini steamer for steaming veg, fish and even eggs – what a great idea!
Inspired by the Jorgensen’s I looked for the most compact steamer I could find and I’m really happy with this one which cooks rice and steams veg, meat and fish.
You can take it camping, use it a home plus use it in hotel rooms!
Why not try cooking like a pro triathlete!
BIKE
Pay attention to this overlooked measurement and your cycling could get a lot more comfortable
Why you shouldn’t ignore the size and shape of your handlebar – read more at Bike Radar.
Is Cycling Bad for Your Knees?
The short answer is no—as long as you don’t commit these mistakes. Get the details at Bicycling.
What not to buy a cyclist for Christmas — swerve these shoddy cycling gifts to avoid a festive faux pas
Last Christmas, you gave me a useless bike part. But the very next day, I gave it away. This year, to save me from tears, please give me something special. Get the right gift idea at Road CC.
What's It Like To Ride SUPER Wide Road Bike Tyres?
After 40mm performance road tyres proved remarkably popular, Ollie and Conor had to scour the market in order to finally get hold of a set. While Ollie gives us the theory about their performance, Conor put them to the test. But what actually happens when the rubber hits the road?
Training Plan of the Week (T-PoW)
A few months ago, I joined a Walking Football team to mix up my training plus understand what all of the Premier League football coaches were talking about on my MSc course in Sports Performance Coaching!
I’m really enjoying it so have since become a Level 1 FA coach, and one thing has led to another and I’m playing for team Spain in April and now their Strength and Conditioning coach!
To support this role, I’ve written an S&C plan for the team and it’s on TrainingPeaks.
A bit of a random plan to share this week but it does go to show you can create plans for all sorts of sports and put them online to share.
So, if you need a training plan designed for you and your team or club get in touch.
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
8 Winter Running Tips to Keep You Motivated All Season Long
The cold never bothered you anyway—after trying these winter training hacks.
You wake up to the blaring alarm. It’s still pitch black, and the air around your bed is chilly. You can practically feel the frost outside. Half-asleep, you do some quick mental math: how much longer can you stay in bed and still fit in a run before starting your day? You hit snooze. Then snooze again. By now, there’s no time for a run, but you tell yourself, I’ll do it later. Does this sound like you? Get motivated at Run Outside Online.
Bike Workouts for Runners to Increase Endurance and Leg Strength
Swapping runs for rides could get you to a coveted PR. Plus you could be heading towards being a multi-sport athlete! Read why at Runners World.
Mark Tried Running A Marathon In Crocs. Can he Survive?
Mark's running his first marathon in Valencia (he's never officially completed one) in Crocs. He's taken on some tough challenges before, but this time, he's going to have to dig deep: the goal is a sub 3-hour marathon. Will it be possible? Will Mark even be able to finish this marathon?
Warning: don’t try this at home folks!
HOLISTICS
Everything You Need to Know About Heart Rate Variability (HRV)
What if every morning when you wake up, your body could tell how it actually feels? No positive spin on things but a simple, clear insight into your general wellbeing. Well, say hello to your heart rate variability.
We like to think our heartbeat is consistent, like clockwork, keeping the same precise beat at all times. As it turns out, the only thing consistent about your heart is how it changes. Whether relaxing with a good book or sprinting up a hill, your heart rate constantly fluctuates throughout each day. And so is the time between each heartbeat. Read on at Polar.
The Best Exercises for a Strong Back
Build up your back muscles to gain power and prevent annoying aches. Get the exercises at Outside Online.
When muscles work out, they help neurons to grow
The findings suggest that biochemical and physical effects of exercise could help heal nerves.
There's no doubt that exercise does a body good. Regular activity not only strengthens muscles but can bolster our bones, blood vessels, and immune system.
Now, MIT engineers have found that exercise can also have benefits at the level of individual neurons. They observed that when muscles contract during exercise, they release a soup of biochemical signals called myokines. In the presence of these muscle-generated signals, neurons grew four times farther compared to neurons that were not exposed to myokines. These cellular-level experiments suggest that exercise can have a significant biochemical effect on nerve growth. Read more at Science Daily.
TRIATHLON
How to Optimize Winter Triathlon Training
The triathlon season is over for most of us as winter is settling in. The cold, humidity, and shorter days don’t encourage training—and that’s a good thing, as we also need to rest! However, the foundation for the 2025 season is being laid right now. It is therefore essential not to “hibernate”! Read more at 2 Peak.
What’s the difference between a triathlon bike and a road bike?
It's the frame geometry that makes a tri bike different to a road bike as the aim is to get you as aerodynamic as possible, yet look after you so you can run easily after the bike section. Here 220 Triathlon explains more...
Kristian Blummenfelt Unpacks Kona, The Olympics, & Lessons From Failure | Rich Roll Podcast
Kristian Blummenfelt is an Olympic gold medallist, a sub-7-hour Ironman record holder, and expert of the Norwegian Method. We discuss the science of elite performance, the recent setbacks in Paris and Kona, and the relentless pursuit of athletic excellence.
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Enjoy the journey and the destination!
P.S
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