Everything Multi-Sport: Burning Platform
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 week has been a bit hectic juggling coaching, uni work and getting the house ready for my sons visit.
It’s been raining here so it has made painting a bit difficult.
It has needed doing for a while but there’s nothing like a visitor to focus the mind!
I remember someone saying you need a “burning platform” to initiate change.
Having a visitor is not as extreme as having to dive from a burning platform but it does help get things done!
Do you find certain situations motivate you to get things done?
Is there something that motivates you to get your training sessions done?
Do you create your own burning platforms?
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
Weekend Swim Workout: 300s And Pull Intervals
Build your endurance with sets of 300, using this workout from coach Sara McLarty.
Master Open Water Swimming: Get Your Free Guide Now!
Open water swimming is one of the biggest challenges for triathletes. Unlike the controlled environment of a pool, open water brings waves, currents, other swimmers, and sometimes even a bit of panic! If you’ve ever struggled with sighting, pacing, or confidence in open water, you’re not alone. But the good news? You can master it with the right training.
That’s why we created ‘Swim Workouts for Open Water’—a FREE e-book designed specifically for triathletes who want to improve their skills and build confidence in open water. Read the Blog and get the free book.
How to Stop Wasting Energy in Your Freestyle Kick!
If you're feeling a lot of resistance with your freestyle kick - specifically throughout the entire leg, then this will?explain why that happens and how to correct it and what you should feel moving forward.?
GIZMOS & GADGETS
Racing and camping appear to go hand in hand and I’m no exception. We used to have a lovely old VW Campervan T25 in the UK and it’s the only thing that made me cry when we sold items we could not take to Spain (it was impossible to homologate in Spain).
A few years ago, we got a Citroen Jumpy (aka Dispatch in the UK). It is a real work horse – 9 seats for business and with the seats removed a campervan.
We recently discovered these innovative camping products from Boxio and we think they are great!
All the products have the same form factor – a recycled, stackable plastic box – and you can get a composting toilet, stove, sink and other camping necessities. Ideal for a small van.
I have not affiliation with them, I just think their products are cool!
BIKE
How to make your bike shift smoother — the main causes of bike gear problems and how to fix them
Are your gears not working as they should? Here's what you need to check to get them running smoothly again. Find out how to do it at Road CC.
To Build Better Balance and Stability on the Bike, Don't Overlook This Joint
Ankles are an important yet often overlooked element of balance and power on the bike. This targeted workout will improve your ankle stability and you can get it at Bicycling.
Does cycling make you better in bed?: All you need to know about sex, fertility and saddles
Debunking cycling's sexual health myths according to Cycling Weekly.
The EASIEST way to increase your average speed on the bike! Going harder on hills vs even pacing
If you want to go faster on the bike, there are a vast array of expensive bike upgrades you could make to your road bike or gravel bike… but what if we told you there was a much easier (and cheaper) way to increase your average speed on the bike?
We set out to find out by varying our effort over the same loop to see what effect it would have on our average speed. Watch to find out what happened!
Training Plan?of the Week (T-PoW)
Olympic and Sprint Distance Triathlons
We have seen an increased uptake of?these plans this week, so it seemed like a good idea to highlight these plans on TrainingPeaks and Final Surge.
Sprint plans on TrainingPeaks
Olympic distance on TrainingPeaks
Sprint plans on Final Surge
Olympic distance on Final Surge
If you need a training plan and can't see what you need on TrainingPeaks or Final Surge contact me by replying to this email?and I will write it for you for FREE.
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?
RUN
8 Plyometric Moves Runners Need to Be More Powerful and Efficient
Research says even small amounts of hopping can improve your running performance. I wrote about it?here at ChiliTri and now Run Outside Online have covered it too. So there must be something in it?
What to Know About Running and Hot Flashes
Strategies that can help you deal with this phase of life and keep you running through it. Read more at Runners World.
How fast you should be able to run a mile at every age — and what it means for you if you can’t
New runners, listen up: There’s a dangerous trap waiting for you — the dreaded injury loop.
It’s easy to push too hard, too fast and end up injured, watching your fitness goals slip away. And it’s not just beginners — even seasoned athletes can fall into the habit of chasing old speeds as they age.
Experts say the key is starting small and resisting the urge to sprint right out of the gate. But what’s the right speed and distance to shoot for? Read on at the NY Post.
More Evidence That Resistance Training Is Key During Menopause
New research suggests this type of training can improve hip strength, balance, and flexibility—and improve lean body mass, too. Get the details at Runners World.
HOLISTICS
How to fuel and hydrate your HYROX race
HYROX arenas are a sweaty battleground of sled pushes, burpees and athletes who seem to have a t-shirt allergy ?? In all seriousness, the high intensity effort required to complete a HYROX means it’s vital that you go into your races with a fuel and hydration strategy that’ll help you maintain your performance.?
If you are taking on a Hyrox event this year here’s how to fuel and hydrate for it according to Precision Hydration.
6 Must-To Add Superfoods To Boost Oxygen Levels
Oxygen is a quintessential nutrient for the growth, repair, and survival of life. Maintaining normal oxygen levels in the system is of utmost importance for optimal health.
Oxygen uptake supports to carry out overall bodily functions and processes and triggers the immune system naturally. Can what you eat help with this process? Find out at Netmeds.
Six Things to Do Between Sets at the Gym
Does “rest” really mean "sit there and do nothing"? It’s tempting to just start doom scrolling on your phone but there are other things to do. Read more at Life Hacker.
Is Mainstream Exercise Advice Sexist? Here’s the Truth! | Dr. Stacy Sims on Diary of a CEO
Are women being misled by mainstream exercise advice? As an exercise physiologist and nutrition scientist, I’ve spent years researching female-specific training and nutrition—and the truth is, most fitness and health recommendations are based on male physiology.
Stacy Sims has a new YouTube channel and there’s her latest video.
TRIATHLON
Why do triathletes do that?
There are things we do in pursuit of our swim, bike and run obsession that others just don't understand. Read this amusing article at Triathlon Magazine Canada.
Drafting, water bottles and aerobars the target of new Ironman rules
Ironman reduces penalties for drafting, restricts water bottles and aerodynamics. Get the details at Triathlon Magazine Canada.
My Secrets To Getting Faster While Watching TV
You've settled down in front of the TV after a long day of training and work - but did you know you could become a better athlete while you watch? Here are James' tricks to making the most of your rest time to recover and even train for your next triathlon!
WEEKLY INSPIRATION
Annie is a legend!? Will you be moving like this when you’re 93 years old? ?? It’s never too late to start. If you start looking ahead to your future mobility and quality of life now, you COULD be like Annie ?? ??♀? Resistance training, mobility work and nutrient-dense foods will help you mitigate the effects of aging, fend of chronic illness and thrive in your later years. ?? Start treating your body right today… ?? Remember every healthy choice you make now, lays the foundation for the life you’ll have in the future. Watch on Instagram.
If you like this newsletter please share or email me at [email protected] 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.